Welcome to Karolina's Kitchen

"Great recipes that are quick and easy,
delicious, and healthy!"

          See Phil's Fat-Burning Coffee recipe.

NEW! Weekend Waffles
So easy to make you can have them anytime. They are also low-carb and a great Two-Week Test meal.

- 1/4 cup raw almonds, 1/8 teaspoon salt: grind well.
- Mix in well: 1 whole egg and 2 tablespoons heavy cream.
- Add up to 2 tablespoons of water if necessary to make a thick batter. 
- Cook on buttered waffle iron.
- Top with a fried egg or two.
- Makes 2 waffles.
Make extra and refrigerate or freeze for snacks, or toast for another meal.

Simple Syrup: Add some frozen organic blueberries to a small pan with a touch of honey. Quickly simmer to reduce liquid until thick. (Not for the Two Week Test.) Or add fresh fruit with heavy or sour cream.

Photo by Hal Walter

Phil's Bar
It's only fitting that Phil's Bar is the first healthy recipe—it's so versatile. This is the original Phil's Bar formula, and easy to make. Have them on-hand for a quick meal or snack, workout or race energy, and even travel food. Of course, they are a great dessert. In addition to being a low glycemic easy to digest meal, a complete protein and healthy fats, they are delicious.

- 3 cups whole almonds
- 2/3 cup powdered egg white
- 4 tablespoons pure powdered cocoa
- 1/2 cup unsweetened shredded coconut
- Pinch of sea salt

- 1/3 cup honey
- 1/3 cup hot water
- 1-2 teaspoons vanilla

Grind dry ingredients (we use a Cuisinart). In a separate bowl mix honey, hot water and vanilla, then blend into dry ingredients and mix well (you may have to mix it all by hand if your mixer isn’t real efficient). If the batter is too wet, add a bit more dry ingredient; if too dry add a bit more liquid. Adjust water/honey ratio for less or more sweetness. Shape into bars. You can also press the batter into a dish (about one-half to one inch thick) and cut into squares. Keep refrigerated (they’ll still last a week or more out of the refrigerator).

Dr. Phil's Phyto Tea

There are a number of different kinds of tea in the world, from the popular black and green, to white, yellow, and oolong. Tea has been brewed and consumed for over five thousand years, has therapeutic value due to its many phytonutrients, and contains small to moderate amounts of caffeine. Brew it with some herbs and you can create a powerful remedy to help the immune system, reduce inflammation, and help prevent colds and flu. It's a great recovery drink too. Here’s one recipe for a brew I’ve been drinking lately. A hot version is nice in cool weather.

In a glass quart jar, add finely chopped fresh ginger root, crushed peppermint leaves, black or green tea, and a small amount of honey. Place jars in the sun for a couple of hours or more, or use hot water and let steep. I make two jars at a time, and keep them in the refrigerator.

Meal Ideas for the Two Week Test

A Very Low-Carb Day: A high fat-burning fare

Want over 100 of our recipes?
The book, Healthy Children, Healthy Brains has them!
Or get the E-book and have them all on your computer.

Breakfast of Champions
Now there's no reason to miss a healthy breakfast!

Phil’s Shake
Many people begin the day with my delicious shake or smoothie. If you always lightly soft boiled eggs in the refrigerator, ready-to-use greens and other veggies, making preparation time around five minutes. Here’s my recipe for a large, one-serving shake:

Two soft cooked eggs
One large apple, pear, peach or the best in-season fruits
Blueberries (if not fresh, frozen organic blueberries are abundant)
Vegetables: combinations of fresh raw baby kale, cilantro, parsley, spinach or others like a whole carrot
1 teaspoon plain psyllium
1 tablespoon each raw whole sesame and raw whole flax seeds
8 oz. water

Add all ingredients to a good blender and mix well. I include the shells of one egg because my Vita Mix blender does a great job liquefying everything, including the seeds of fruits, raw carrots and other vegetables. With the well-blended sweetness of the fruit, you’d never know there were so many healthy ingredients!

Quick Eggs. Most people enjoy eating eggs for breakfast but think the time to make them is a problem. You should be able to include eggs in a healthy meal anytime with very little preparation and clean up. Here’s one of my favorites, a take-off of an old Italian recipe:

In a small covered glass cooking/baking dish, add a small amount of tomato sauce and some greens – spinach, young kale, Swiss chard, or combinations. Bring to simmer on the stove, then add eggs. Keep covered on low while simmering a few minutes then turn off and let it continue steaming while covered. When done to your liking, remove the cover and serve in the same dish (use a heat resistant surface, like a pot-holder or cork mat). Cooking with glass is easy and a quick rinse in hot water means an easy clean up.

Healthy Desserts
When they're made from real food, including healthy fat, protein, and unprocessed honey or fruit as sweetener, making them lower glycemic, desserts are also a complete meal. To me, there are two kinds of desserts--chocolate and non-chocolate! Let's start with chocolate.

Hot (or Cold) Cocoa
It's simple, combine cream, cocoa powder and honey to taste. Mix well. We use raw heavy cream to make this, and serve it in a small cup as a real treat.

For a non-dairy version, use unsweetened coconut milk, a small amount of water for a lighter texture, cocoa powder and honey to taste.

Phil's Fudge
Powdered cocoa ⅔ cup
Powdered egg white ½ cup
Honey ⅓ cup
Butter 1½ tablespoon

Mix cocoa and egg powder. Separately, melt butter in saucepan on very low heat, and add honey. Mix in cocoa/egg powder mixture. The consistency should be like rubber. If it’s too dry add honey, if too wet add more cocoa or egg powder. Press into buttered glass pan and cut into squares.

Refrigerated if you want a firm fudge, or leave it out to keep it soft.

Added options:
Peppermint oil: ¾ teaspoon.
Almond or cashew butter center – premix very small amount of honey with the nut butter and place between thin layers of chocolate.
Unsweetened shredded coconut – add to dry mix before blending.
Wrap a small piece of fudge around a whole roasted coffee bean.
Make the fudge a bit thinner and use as topping for healthy cheescake or other desserts.

Fast Fudge
Melt 2 ounces of organic 100% pure baking chocolate (cacao) on warm temperature. Turn off heat and add 1 teaspoon honey, 1 tablespoon cashew or almond butter, and a pinch of salt. Mix well and pour onto parchment paper or buttered plate to cool. 

Real White Chocolate
Melt 2 ounces of unsweetened cocoa butter in a sauce pan. Stir in 1/4 cup of honey and 1/2 to 1 teaspoon of vanilla, peppermint, or almond extract. As soon as the mixture bubbles, remove from heat to avoid overheating (this will cause the cocoa butter to separate from the honey producing a grainy consistency). While whisking the mixture, gradually add egg white powder (about 2 tablespoons) until the consistency is smooth and slightly rubbery. Place on buttered dish or parchment paper to cool before eating.

For variations, add chopped or whole raw nuts, coconut flakes, or mold around an espresso bean, a piece of unsweetened dark chocolate, a date, a dried cherry, or make up other creations.

Super Chocolate Combo
Combine the Real White Chocolate with the Phil’s Fudge recipes above to make a swirl of the two chocolates. Or, roll out each chocolate recipe then braid them into a fancy dessert.

Chocolate Pcandy
Lightly toast ¼ cup of coconut flakes in a skillet. Add 1 tablespoon of butter. Reduce heat and add:
½ teaspoon of salt
½ cup ground almonds
½ cup of coarsely ground pecans
½ cup of ground hazel nuts
¼ cup of ground cacao beans (or cocoa powder)

Add ¼ cup of honey and mix well. Turn off heat and stir in ¼ cup of tahini. Press into a buttered pan or natural wax paper. Cool and cut into bars.

Chocolate Soufflé (Dairy-free)
1 cup almonds
1 cup coconut milk
1/3 cup honey
4 eggs
1/4 cup cacao powder
1 teaspoon salt
1 teaspoon vanilla extract (Option: almond or peppermint extract)

Blend all ingredients until smooth. Bake in an coconut-oiled pan 350°F for about 1 hour.

Chocolate Soufflé
Blend all ingredients until smooth:
4 eggs
1 cup almonds
1 cup ricotta
1 cup buttermilk
1/3 cup honey
1 tsp salt
1 tsp vanilla
1/2 tsp cinnamon
1/2 tsp xanthan gum
2 ounces of baker’s unsweetened chocolate

Bake in a coconut-oiled dish and bake 350°F for 45 to 60 minutes.

Quick Cacao Cake
Blend well until smooth:
4 eggs
1 medium apple
1 cup almonds
1/3 cup of plain cacao (cocoa) powder
1/3 cup honey
1 tsp vanilla
1 tsp salt

Bake at 350°F for 30-45 minutes.

Option: add cacao nibs in addition to cacao powder (about 3 tablespoons), or in place of (1/3 cup).

Dark & Light Chocolate Bars
We usually keep recipes very simple, but these two chocolate desserts require a little more work for the most delicious of all the chocolate recipes we have here and in our books. (You might have to search a bit to find cacao butter and powder.)

Dark Chocolate Bar
In a double boiler, melt:
- 1 ounce (30 grams) of cacao butter
- 1 tablespoon of honey
- 2 tablespoons of cacao powder

Remove from double boiler and add:
- 1 teaspoon of vanilla extract
- 2 tablespoons of almond butter
- a pinch of salt

Continue to stir with whisk or spatula until mixture cools and balls up. Pour onto parchment paper and flatten out. Put in freezer for about 20 minutes until firm, then refrigerate.

Use orange or peppermint extract instead of vanilla.
Use peanut (Valencia) or Cashew butter instead of almond.

White Chocolate Bar
Over double boiler, melt
- 1 ounce (30 grams) of cacao butter
- 1 tablespoon of honey

Remove from heat and add:
- ½ teaspoon of coconut flour
- 1 tablespoon of finely ground sunflower seed
- 1 teaspoon of vanilla
- 2 tablespoons of almond butter
- a pinch of salt

Continue to stir with whisk or spatula until mixture thickens. When it balls up, place on parchment paper and flatten out. Put in freezer for about 20 minutes until firm, then refrigerate.

Use orange or peppermint extract instead of vanilla.
Use peanut (Valencia) or Cashew butter instead of almond.

Cacao Mesquite Cake
Blend together:
2 cups real ricotta
4 whole eggs
1/3 cup of honey
1/3 cup of finely ground cacao beans (or powder)
1/2 tsp salt
2 heaping tablespoons of mesquite flour

Place in a well buttered and mesquite-floured dish so the batter is about two inches deep. Place in a pan with 1/2 inch of water. Bake at 350 F for 40 minutes. Makes a delicious dense cake--eat plain or top with berries.

Mesquite flour is available in some stores and online, or, if you live in the southwestern U.S., northern Mexico or parts of South America, pick your own pods and grind them. You can also substitute fine ground almond flour for mesquite. If you use cocoa powder (which is without the fat found in cacao beans) it's best to add two tablespoons of coconut oil to the batter.

Almond Delight
Blend well:
2 eggs
¼ cup honey
1 teaspoon vanilla
½ teaspoon salt

Mix well with: ½ cup finely ground almonds

Butter a small baking dish, then drizzle the bottom with a small amount of honey, add mixture.
Bake 350 degrees F for 15-20 minutes. Serves 2-4.
Option: sprinkle the top with coconut sugar before baking.

Mango, Spice & Clouds "Soup"
Most people would think hot, savory, and a liquid consistency defines soup. Not so tonight.

Blended mango, cream, egg yolk, honey, and chopped ginger until smooth. Whipp the egg white until fluffy, then fold in the mango blend, leaving the mix somewhat clumpy. The result is delightful--the little puffs of egg white were like eating clouds in a spicy mango cream. I do believe we have a new definition of soup...

One cup pecan pieces
One-half cup ground almonds
One-quarter cup raw sesame seeds, ground or raw tahini
One-quarter cup honey
One-eighth teaspoon salt
Two tablespoons butter

In a pan, heat pecans, almonds, butter and salt until slightly toasted.
Mix in honey until bubbly, then immediately remove from heat; let cool a few minutes.
Mix in raw sesame seeds or tahini.
Spread and flatten into dish to cool.
Cut into squares.

Add pure cocoa (no sugar) pieces with butter (or cocoa powder with honey) for a chocolate cookie;
Toast shredded coconut in the pan before adding butter and pecans for a crunchy coconut taste;
Stir chopped dates into heated mixture.

Creamy Avocado Pudding
Don't let the name fool you -- this delicious green dessert is more than unique!

One large avocado. 
One-quarter cup sour cream. 
Two tablespoons honey. 
Juice of one lemon or lime.
Blend until smooth, top with citrus zest. Chill.

Serves two. All ingredients are easy to find as organic. 
Option: Slice in fresh mango pieces, leaves of fresh mint or cilantro.

Cheese Blintzes by Hal Walter
Wheat-free cheese blintzes are easy and quick. To make two, mix up three eggs and about 1/8 cup cream to make a thin batter (don't whip too much—you don't want a lot of loft from bubbles). Pour out on a fairly hot buttered pan. As the blintz congeals, add cream cheese at one end and then roll it up. Let cook a little longer until the cream cheese melts inside. Serve with a fruit topping. This one is blueberries, strawberries, whey powder, egg-white powder and a little honey. It turned out in purple and gold—school colors at my old high school, Lake Braddock in Northern Virginia.

Coralee’s Carrot Cake
Blend until smooth:
3 eggs
1 cup almonds
1/3 cup honey
1 large carrot
1 apple
2 tablespoons butter
1 teaspoon salt
1 teaspoon cinnamon

Bake 350 degrees for 35 minutes.

To make a quick frosting: mix about a half-cup of cream cheese with about 2 tablespoons of honey. Option: add orange zest or orange extract. Or vanilla extract.

Phil & Coralee's Cheesecake
4 whole eggs
1 cup cream cheese or yogurt (sheep or goat is best)
1 cup ricotta cheese
1/3 cup honey
1 tsp vanilla
1/2 tsp salt

Blend all ingredients well and pour into buttered baking dish. Place baking dish in larger pan with an inch of water. Bake 30-45 minutes at 350ºF until firm.
This is wonderful plain, hot or cold. Or, add some healthy toppings: fruit, berries, whipped cream, shaved almonds, chunks of Pcandy or Phil's Bar, etc. Just be colorful and creative.

Stuffed Majool Dates
Open date, remove pit.
Stuff with a small piece of blue cheese and unsalted butter.
Close date.
Eat and enjoy.

Healthy Ice Cream
Place small pieces of frozen fruit in a good blender with a small frozen banana. Add about 2 tablespoons of cream. Blend very well. Add more cream if necessary to make a smooth texture. You can also use a hand blender in a bowl.
Options: Use coconut milk instead of cream.
The fruits that work the best: peaches, mangos, small bananas – experiment!

All ripe fresh fruit can be frozen. As needed, cut fruit in half to remove pits. Others such as berries, freeze whole. Use freezer bag. Bananas are easy – just throw them in the freezer when ripe, unpeeled without a bag; when ready to use place them in water for a minute or so and the peel will easily come off.

Butternut Squash Pie
This is better than pumpkin pie! Steam quartered butternut squash until tender, let cool enough to remove peel. Blend about 2 cups of butternut squash, 4 eggs, ½ teaspoon salt, 4 ounces cream cheese or ½ cup coconut milk, 1/3 cup honey, and ½ teaspoon pumpkin pie spice or favorite blend of cinnamon and spices. (You can also use pumpkin.)

Place in buttered baking dish (and place baking dish in about a half inch of water). Bake at 350 degrees, 30-45 minutes. Cool for about 10 minutes before serving, or refrigerate and serve cold. Serve plain, with whipped or sour cream, or top with chopped nuts, fresh fruit or berries.

Coconut Snowballs
Mix 1cup unsweetened shredded coconut, ½ cup egg-white powder, 2 tablespoons honey, a dash of vanilla, and about a tablespoon heavy cream (or enough to make sticky balls). Roll into one-inch balls, then roll in toasted shredded coconut. (To toast coconut, place in dry skillet on medium heat, and stir frequently until slightly browned.)

Main Dishes
A great part of a healthy meal is squash. Here are two recipes made with zucchini, yellow and spaghetti squash sure to please, including ways to create your healthy spaghetti.

A spiral slicer manually cuts vegetables into long strands, like angel hair pasta or spaghetti. They’re inexpensive and you can find them in Asian markets or online.
Spaghetti squash is easy to make. Cut the squash in half horizontally (like acorn squash) and remove the seeds. Steam lightly in a covered pot and let cool enough to handle. With a fork, scrape out the inside of the squash–it should fall out like spaghetti. Toss with olive oil and salt, top with your favorite sauce or otherwise use it in place the any spaghetti dish.

Wild Salmon Alfredo
Cut slightly cooked salmon (steamed is easy) into small pieces, or use smoked salmon.
Add a few tablespoons heavy cream.
Slowly heat to a simmer.
Pour on top of cooked spaghetti squash or raw spiral cut summer or zucchini squash.
Sprinkle with Parmesan cheese.
(If you use smoked salmon, do not add salt.)

Vegetable Spaghetti
In a spiral vegetable slicer, prepare raw zucchini or small yellow squash. Or use cooked spaghetti squash.
Lightly salt and top with hot tomato or meat sauce.
Sprinkle with grated hard cheese.
Option: Add sliced pimento green olives.

Asian Noodles with Peanut Sauce
— a great tasting side dish or a main course.

Peanut sauce:
1/3 cup peanut butter (use only organic Valencia peanuts)
2 tablespoons wheat-free soy sauce
1 tablespoon fresh lime juice
1 teaspoon honey
2 cloves finely chopped garlic
1/4 teaspoon cayenne pepper
Blend all ingredients until smooth.

In a separate bowl, pour boiling water over kelp noodles and let warm for about 5 minutes, then drain well.
Slice cucumbers into julienne strips.

Mix peanut sauce into noodles and add the cucumbers. Sprinkle with raw sesame seeds and diced scallions. It’s great warm or cold.

Vegetable Dishes
Vegetables should be the bulk of most meals. From a simple dish such as steamed broccoli to fancy as broccoli soufflé, vegetables should be a healthy and delicious part of meals and even snacks. Here are some vegetables to consider, along with some specific recipes. 

Acorn Squash
Carefully cut squash crosswise, scoop out seeds and trim ends slightly to create a flat bottom. Bake in a pan with large end down with about a quarter inch of water at 350 degrees for about 15 minutes. Turn over, add a small amount of butter to the squash and continue baking until soft. Option: Fill with sautéed diced apples, raisins, walnuts or pecans and cinnamon in butter.

Select large bright-green artichokes with the leaves tightly held together. Cut the thorny tips off with scissors. Slice down the center and through the stem, or boil whole in water and olive oil until leaves easily tear off. Serve hot or cold with garlic, salt and butter and olive oil as the dip. (The thorny inside hairs of the artichoke heart can be easily scooped out with a spoon.)

Buy in season or frozen, otherwise this vegetable can be very expensive. Spears should feel crisp and not limp. Cut or snap off the white ends (they tend to be woody and tough). Steam lightly and serve with a butter sauce. Or, brush with olive oil and place a single layer on a baking sheet and broil until bright green. Leftover asparagus is great in soups or chopped egg dishes.

Bok Choy
Baby Bok Choy is most tender, and is becoming very popular and inexpensive in some Asian supermarkets. Remove the white tough stem from the green leaves. Sauté the chopped stem on a low temperature in olive oil, then add the chopped green leaves and stir until just barely wilted. Bok Choy is also great in soups.

Buy heads that have tight florets and are bright green. Cut off heads, lightly steam and serve with a butter sauce. They’re also great with a garlic sauce, or cold in salads.
Save the stems and peel for soups by dicing them (like celery or potatoes). Leftover broccoli can be chopped and used in an egg frittata, soups or other dishes.

Broccoli or Cauliflower Soufflé
Cut up and steam an entire head (including stems) of broccoli or cauliflower. Peel the tough stems prior to steaming. In a blender, combine four eggs, salt, and 2-4 ounces of white cheddar or Swiss for broccoli (or soft goat cheese for cauliflower). Pour into buttered pan and place in another pan of water to prevent browning. Bake at 350 degrees for 30-45 minutes.

Cauliflower Mashed “Potatoes”
Lightly steam cauliflower, mix in food processor with a small amount of butter, heavy cream and sea salt. It can also be mixed by hand. It should be the consistency of mashed potatoes. Top with chopped chives or parsley, sour cream or cheese.

Brussels Sprouts
Clean and halve Brussels sprouts (or keep the smaller ones whole). Lightly steam until just tender. Serve plain or with a butter sauce. Option: make a dressing of raw sesame oil, wheat-free soy sauce, grated ginger and garlic, and sprinkle with raw sesame seeds.

Butternut Squash
Cut lengthwise and remove the seeds. Steam until tender and remove skin. Mash with butter as vegetable side dish.

Thinly slice or shred cabbage. Use raw for salads or toss with apple cider vinegar and salt for coleslaw (marinate for a day or two in refrigerator). For a side dish, sauté on low heat with olive oil, and add ground caraway seeds and butter and sea salt.

Kale & Garlic
Steam chopped kale and set aside. Sauté thinly sliced garlic in coconut oil until crispy. Pour over kale, salt to taste.

Mushroom Paté
Sauté mushrooms, onions and whole garlic in duck fat (or butter) until soft. Remove from heat. Add coarsely ground pecans, cashews and/or walnuts, sea salt and favorite herbs. Blend in food processor to desired consistency, and store in a pan refrigerated. This is great served warm and cold.

Note: Duck fat can be used for many items. Here's how to make it. When cooking a duck, start by boiling a whole duck for about an hour, longer for larger birds. When cool, skim the fat off the liquid and use this duck fat for cooking. Use the remainder of the liquid for soup. Finish cooking the duck by roasting in a hot over for about 45 minutes or until crispy.

Spinach Soufflé
Steam about 1 pound of fresh spinach, drain (save the water for soup), combine with 2 eggs, salt, 2 oz. mozzarella cheese, and blend well. Bake in buttered dish (placed in another dish with small amount of water) at 350 degrees F for 30 minutes (or until solid).

Option: Combine with a Carrot Soufflé. Follow the same recipe except substitute 2 medium carrots for spinach and add curry powder. Pour carrot mixture into dish first, then carefully pour the uncooked spinach soufflé on top. Bake as above until firm.

Sautéed Zucchini Flowers
There are many edible flowers that can garnish our plates. In addition to the large yellow zucchini flowers – fiori di zucca – others include those from the basil, thyme, dill, cilantro, Nasturtiums and chives plants.

Zucchini can be simple and quick to make, delicious and nutritious – avoid using white flour and bad oil, and there’s no need to deep fry. Pick the flowers in the early morning while they’re still open (see photo) and prepare them right away – the ones we had this morning were a great appetizer to a healthy breakfast.

Here’s how we prepare them:
- Remove the tiny green pedals at the base of the flower, and shake to remove debris or bugs (avoid washing in water as they’re better to prepare when dry).
- Stuff each flower with about a teaspoon of fresh mozzarella cheese and gently close pedals at top.
- Dip in beaten egg.
- Quickly sauté in olive oil or butter, turning 2-3 times to cook all sides.
- Add chopped basil on top, and salt to taste.
- Serve immediately.


Simple Sauces
Basic Butter Sauce
The most basic of sauces is also the easiest to make — simply butter and sea salt. When you make your vegetables, put some “sweet cream” butter on the vegetables while still hot, along with some sea salt. (“Sweet” butter is made without salt — the cream used to make this butter is a higher quality and more tasty than that used for salted butter.) Even those who never liked vegetables will usually eat them with a butter sauce. Variation: sauté garlic or onions with or without some spices (tarragon works well) in butter and some olive oil.

Basic Tomato Sauce
This is a quick and easy, tasty and healthful all-around red sauce. Just put some chopped fresh tomatoes or whole canned tomatoes in an uncovered pot and boil fast (not just a simmer) until desired consistency. Add salt. When cooked down to a thicker sauce, tomatoes take on a unique taste all their own. Even without adding any spices you’ll have a great-tasting sauce. You can also freeze it in small glass containers. Once you have the basic sauce, add garlic, parsley, basil, turmeric or your favorite spices.

Basic Cream Sauce
The fanciest of basic sauces is the cream sauce, simply made from heavy cream, butter, psyllium and salt. Use just less than the same amount of cream as the amount of sauce you want. For example, for about 2 cups of sauce, use a bit less than 2 cups of cream. Heat the cream to just before it simmers. In a separate pan, melt about a half-stick (4 tablespoons) of sweet butter on low heat. With a whisk, slowly stir in about 1/2 teaspoon finely-ground psyllium into the butter. Slowly add the hot cream while continually stirring over low to medium heat, bringing to a simmer for five to 10 minutes. Add sea salt to taste.
Once you can make a good basic cream sauce quickly and easily, you can make a variety of different sauces almost as easily. For example, adding some chopped onion or garlic, a bay leaf, tarragon or other spices to the cream, after heating it, makes a different sauce. For a cheese sauce, add any type of cheese to the basic cream sauce.

Hold the Bread!

Almond Bread
Blend well: 3 eggs, 1 teaspoon salt, 1 tablespoon honey, 1 tablespoon coconut oil, ½ cup finely ground almonds, ¼ teaspoon xanthan gum, and ¼ cup water. Pour into greased bread or muffin pan, and bake at 350 degrees for 20-30 minutes or until brown.

Basic Farm Biscuits
In a mixing bowl add:
2 eggs
About 1/3 cup lard* (see options below)
Mix well
½ cup of finely ground almonds (almond flour)
½ tsp salt

Mix all ingredients well. Use more almond flour if too moist. Form into biscuits about 2 to 3 inches round. Place on a buttered skillet or oven sheet. Bake for about 20 minutes at 350 degrees F.

Top with homemade mango jam—combine frozen organic mango and honey, heat until thick (mash with a fork when cooking). Cool. Use other fruit as option.

*Make your own organic lard: Slowly cook a package of organic bacon, pour off the fat through a strainer and use for cooking. You can also substitute butter or coconut oil, but it's not as delicious.

Simple Salads
Even the best salad needs a great dressing. Here are two of my favorites:

Phil’s Healthy Salad Dressing
Mix in a glass jar with tight-fitting lid:
• 8 ounces extra-virgin olive oil
• 2 cloves finely chopped garlic
• 2 ounces or more apple cider or balsamic vinegar
• 1 tablespoon fresh or dried parsley
• 2 teaspoons sea salt
• 1/2 teaspoon mustard

Add 1 to 2 tablespoons plain yogurt, or sour cream.
Blend in a fresh tomato.
Blend in an avocado.
Use other raw, good-quality oils for variations in taste – sesame, walnut, almond.

Shake well before serving.

Spicy Sesame Ginger Dressing
Combine rice-wine vinegar, a touch of honey, sesame tahini, olive oil, miso, grated ginger and chopped garlic.

Asian Coleslaw
Shred carrots, daikon radish, cabbage, red peppers and cucumbers in a food processor or in strips with a mandolin slicer. In a small bowel or beaker, mix raw sesame olive oil, rice wine vinegar, sea salt, grated fresh ginger and garlic, lime or lemon juice and a bit of honey.
Spice it up with Cheyenne pepper if tolerated. For variations, add fresh basil or cilantro.

Fresh Pickles
Slice seedless cucumbers (the small ones are best). Combine with thinly sliced or diced garlic, fresh dill, salt, a bit of honey, and white wine vinegar for the pickle juice. For a variation, include wheat-free soy sauce and sesame seeds.

Apple & Beet Salad
With a mandolin slicer or food processor, shred one to two Granny Smith (tart) apples, and one to two peeled raw beet roots.
Mix well together with salt and some fresh lime juice.

Arugula & Pear Salad
Mix fresh baby arugula and diced ripe pears.
Add pecans, salt, extra virgin olive oil and Parmesan cheese.

Apple & Fennel Salad
With a mandolin slicer or food processor, thinly slice one to two red apples and one fennel bulb.
Dress with apple cider vinegar, a small amount of honey, and salt.

Beets and Ginger
Steam or bake whole beet roots. Dice into bite-sized cubes. Marinate in lemon juice, grated or finely chopped fresh ginger root, salt and honey.

Beets and Mache Greens
Dice cooked beets and add to fresh mache greens. Top with olive oil, white-wine vinegar and salt. Use other hearty greens in place of mache -- young kale, spinach, arugula or Swiss chard.

Grapefruit, Avocado, Spinach
On a bed of fresh baby spinach add grapefruit sections and diced avocados. Top with blended grapefruit sections, ginger, garlic, honey, salt and olive oil.

Simple Soups
Vegetable or meat soup stock is easy to make and store. Boil up your vegetable scraps, then strain, and use the water left over from other foods you’ve cooked. Combine or use separately as a base for great soups.

Egg Drop Soup
Heat chicken or vegetable broth in wide saucepan or skillet to just before the boiling point. Turn off heat and slowly drop in raw eggs (whole or lightly beaten) while slowly mixing the soup (use one or two eggs per serving). Serve in a bowl with chopped fresh spinach. Top with Parmesan cheese and salt to taste. This also makes a wonderful wintertime breakfast.

Butternut Squash Soup
Lightly steam cubes of butternut squash in a small amount of water. Allow to cool, then peel off any tough skins. (Peeling the squash before cooking is difficult and time consuming.) Add unsalted butter. Puree in blender with soup stock and the water used to steam the squash. Add sea salt, or other spices such as Indian curry and cayenne pepper to taste. Add unsweetened coconut milk for a creamier texture. Top with sprigs of cilantro or parsley.

Mushroom & Leek Soup
Quickly sauté chopped mushrooms and leeks in butter and/or olive oil. When tender combine with soup stock in blender and puree. Add salt to taste. Top with thinly sliced mushrooms or caramelized onions.

Cold Cuke Soup & Cuke Salad
-- makes two delicious recipes!
Wash and peel the skin of a young cucumber with the mandolin slicer to make julienne strips of the skin. Set aside for a separate salad.
Blend the white of the cucumbers including seeds with olive oil, fresh garlic, salt, lemon, and fresh dill.
Add water if needed for a thinner consistency.
Top with sour cream, fresh dill leaves, and/or dices of avocado.

For the salad, julienne an apple with a mandolin slicer, mix with cucumber strips, and add lemon juice and salt to taste.

Zesty Cold Tomato Soup
Blend 12 ounces of canned peeled whole tomatoes (or the equivalent of fresh), 2 carrots, 1-2 cloves of garlic, ½ small onion and fresh basil leaves until smooth.
Add salt and spice to taste (tumeric, red pepper or others as you like).
Top with a bit of sour cream, diced avocado’s and/or sprigs of fresh cilantro.

Healthy Chips
You may have heard of Jerusalem artichokes. They’re a root vegetable, carrots and beets, and high in inulin, a fibrous prebiotic that helps the gut work well. And they're low glycemic. You can buy organic Jerusalem artichoke roots in many stores—they’re small, light brown tubers. You can turn them into delicious chips for a quick and easy treat or compliment to a meal.

Slice the root thin or thick depending on how you like your chips (a small Mandolin slicer works great). For larger chips slice lengthwise. In a pan, heat coconut oil, add sliced root, stir, and cook until brown. Drain on a paper towel. Salt to taste.

Kale Krunchies
Remove the center stem from large fresh kale leaves. In a large bowl, mix kale leaves with pesto until leaves are thoroughly coated. Dehydrate until crispy.

Homemade Cheese is Easy
We make mozzarella, parmesan, brie, blue and others from fresh raw milk. For all you need to know, see the book, "200 Easy Homemade Cheese Recipes" in the Recommended Kichen Aids section (where you'll find other kitchen needs).


A Taste in Pictures

© 2006-2015 Philip Maffetone