Brussels Sprouts: Dark Green Winter Salad

by Nancy Weyrauch Mehlert, MS

A delicious salad with flexible choices. *Alternatives to Brussels sprouts include arugula, cabbage slaw, or shredded romaine. Field greens would work too! 

 1 thin piece of gluten free bread, toasted

2 T extra virgin olive oil

2 T fresh Meyer (less acidic) lemon or regular lemon

2 T avocado oil based mayonnaise

1 small clove garlic, finely minced

½ t sea salt

3 cups finely shredded Brussels sprouts*

3 cups finely shredded kale

Fresh ground black pepper, to taste


  • Toast bread until browned and crisp. Cool before breaking or cutting into small pieces.[Bread Recommendations: Carbonaut GF low carb bread, B-Free GF Bread, GF stuffing cubes]
  • In a large bowl, whisk together the oil, lemon juice, mayonnaise, garlic and salt.
  • Toss the Brussels sprouts and kale with the dressing. Season with pepper. Sprinkle bread crumbs and serve.

From :  with suggestions added.

By |2022-01-11T12:53:52-06:00January 12th, 2022|General, Recipes|

Two Yummy Simple Clean Ups for Thanksgiving Day Dinner!

by Nancy Weyrauch Mehlert, MS

The cranberry sauce and the pumpkin pie can be two big sources of sugar at Thanksgiving. But it isn’t necessary, and you don’t have to give up great flavor and taste! The pie crust is an excellent gluten free option for every kind of pie. If you can find CoCo Whip in the freezer section of your grocery store, it is an excellent replacement for those other common whips full of hydrogenated damaged oils.  Enjoy and Give Thanks!

By |2021-11-03T14:23:23-05:00November 10th, 2021|General, Recipes|

Roasted Red Pepper Sauce

Roasted Red Pepper Sauce is an amazing add to a hamburger, steamed broccoli, roasted cauliflower, or fried eggs!

Makes 2 Cups


1 jar (16 ounces) roasted red peppers, drained

¼ cup extra-virgin olive oil

¼ onion, roughly chopped

2 cloves garlic, minced

2 tbsp chopped fresh parsley

1 tablespoon capers, drained

Juice of ½ lemon

½ tsp salt

½ tsp black pepper


  • Combine all ingredients in a food processor and pulse 5-10 times to combine, then blend on high speed until smooth.
  • Store in the refrigerator for up to 5 days.

Suggestions: Top any array of fresh steamed vegetables from asparagus to zucchini, dollop on top of a hamburger patty or salmon steak, or pair with fried eggs. Change out the roasted red peppers for the same amount of  sundried tomatoes or roasted eggplant.  Add black olives to make a tapenade. 

Hartwig, M. and Hartwig. D. (2015) The Whole30. Houghton Mifflin Harcourt. p. 316.

By |2021-10-28T07:39:28-05:00October 28th, 2021|General, Recipes|

Palmini and Meat Sauce

(You won’t miss spaghetti or the carbs anymore)

by Nancy Weyrauch Mehlert, MS

Palmini and meat sauce is an awesome recipe that satisfies your cravings for spaghetti and meat sauce. 


4 T grass-fed butter or ghee

6 oz sliced baby bella mushrooms

1- 8 ounce package of Palmini Angel Hair

½ lb of 100% grass-fed beef, 85/15

1/3 cup sliced green olives

12-14 ounces jarred organic marinara

½ cup grated Pecorino Romano sheep cheese


  • In a large skillet, melt the butter on medium high heat.
  • Slice the mushrooms thinly into the pan and cook until soft.
  • Add the ground meat to the pan and cook until brown and reduce heat to medium.
  • Open the Palmini package and drain water off of the “noodles”.
  • Add them to the mushroom and ground beef mix.
  • Add green olives, marinara, and cheese.
  • Stir to mix ingredients and heat for 3-5 more minutes until cheese is melted, and the mixture is bubbly and hot. Then serve.

Ideas: Choose the meat, and additions as desired. Veal, lamb, pork, chicken, or bison would work nicely as meat options, as would shrimp. Spinach, black olives, capers, and zucchini slices would be nice vegetable options.  This could easily be placed in a buttered casserole dish with the cheese on top and reheated in the oven at 350° for 25-30 minutes.

Available at Walmart, Kroger, Whole Foods, Amazon, and directly from

By |2021-09-21T16:30:17-05:00September 22nd, 2021|General, Recipes|

Crispy Sweet Potato Fries

(2 Servings per potato)

1 Medium Sweet Potato 

1 Tablespoon Arrowroot 

1 Tablespoon butter or coconut oil, melted

Seasoning suggestions: Pepper, Lemon Pepper, Smoked Paprika, Rosemary, Onion or Garlic powder

Sea Salt


  • Wash the sweet potatoes.
  • Using a sharp knife slice them into even, similarly sized matchstick fries, not more than ¼ inch in thickness. Peel adds nutrition but you may also peel them if you prefer.
  • Place them in a bowl of very cold water for 30 minutes or more, overnight is ideal.
  • Drain and dry off the potatoes.
  • Line a baking sheet with parchment paper.
  • Preheat the oven to 425 degrees.
  • Melt 1 Tablespoon of butter or coconut oil and toss the fries in the oil to coat well.
  • In another bowl put 1 Tablespoon of arrowroot per whole potato. Don’t salt yet, however you can add to the arrowroot seasonings such as pepper, smoked paprika, rosemary, garlic powder, onion powder etc.. Lightly Should be closer to a dusting than a breading so err on the light side.
  • Then spread evenly on the parchment paper into one even layer.
  • Bake until crispy 13-15 minutes on one side, then flip the fries, and put them back in the oven until brown and crisp, another 7-12 minutes.
  • Remove from the oven, salt generously, and let them rest for 5 minutes before serving.  
By |2021-07-29T06:59:31-05:00July 29th, 2021|General, Recipes|

Chocolate Chia Seed Pudding

Fast, Easy, Indulgent, and Healthy!

Prep Time: 8-10 minutes

Makes 4 servings, 8 ounces each


  • 2 cups unsweetened Milkadamia Vanilla (non-refrigerated aisle)
  • ¼ cup cacao powder
  • ¼ cup Swerve confectioners’ sweetener (more if very sweet is desired)
  • 2 teaspoons vanilla extract
  • ½ cup chia seeds


Combine together all ingredients in a bowl or 4 cup measuring cup, stirring well. Wait 15 minutes.

Stir again and transfer into 8 ounce serving cups, ramekins, or other serving container.

Cover and refrigerate for 4 hours.

Garnish with fresh raspberries, nuts, or coco-whip.


1- 8 ounce serving: 165 calories, 9.75 grams Fat, 5.5 grams Protein, 3.25 net Carbohydrates.

By |2021-07-07T07:43:52-05:00July 8th, 2021|General, Recipes|

Crispy GF Fried Chicken

(perfect for chicken or pork chops)


¼ cup Pamela’s Gluten Free Pancake and Waffle Mix*    

1 tsp. garlic powder

1 t. onion powder

½ t. salt

¼ t. fresh ground black pepper

½ t. paprika

Up to a pound of chicken pieces or pork chops

2 T. butter, ghee, or coconut oil.


Step One:  Combine all the ingredients in a bowl or bag.

Step Two:  Dredge the chicken or pork in the flour mixture until coated.

Step Three: On Medium heat, melt butter or coconut oil in a frying pan.

Step Four: Pan fry the pieces until crisp and golden and until juices run clear.

*To prevent excess carbohydrate intake and blood sugar destabilization, we don’t recommend using this mix for pancakes or waffles, but it makes a wonderful coating for chicken and pork.

By |2021-05-12T05:20:58-05:00May 12th, 2021|General, Recipes|

Dijon Baked Salmon or Trout

From www.downshiftology, Lisa Bryan

Serves 4

Prep Time: 5 minutes

Cook Time: 20 minutes


1 ½ pounds wild Pacific Salmon or Steelhead Trout*

¼ cup fresh parsley finely chopped

¼ cup Dijon mustard

1 tablespoon lemon juice

3 garlic cloves finely chopped

Salt and pepper


  • Preheat oven to 375 degrees.
  • Line a baking tray with parchment paper and place the fish on it, skin down.
  • Mix together the remaining ingredients in a small bowl and generously coat the top of the fish.
  • Bake the salmon for 18-20 minutes, depending on size and thickness, then slice into individual portions and serve.

Notes: Wild pacific salmon and farmed Steelhead Trout are sustainable, high omega 3, low mercery options. 

By |2021-03-31T08:31:09-05:00March 31st, 2021|General, Recipes|

Black Lentil Salad

Photo: Kate Sherwood & Jennifer Urban/CSPI

Serves 4

Black Lentil Salad is a delightful meatless high protein, high fiber meal.


1 teaspoon lemon zest

2 tablespoons  fresh lemon juice

1 teaspoon Dijon mustard

2 tablespoons minced shallot

2 tablespoons extra-virgin olive oil

½ teaspoon sea salt

2 cups cooked black lentils

1 cup sliced celery

¼ cup chopped walnuts

¼ cup shaved Manchego or Pecorino Romano sheep cheese

Freshly ground black pepper


    • In a large bowl, whisk together the lemon zest, lemon juice, mustard, shallot, oil, and salt.
    • Toss with the lentils, celery, walnuts, and cheese. Season to taste with the pepper.
    • Refrigerate overnight to allow flavors to develop.

Per ¾ cup serving:

Calories: 280

Total fat: 14 g

Carbs: 26 g

Fiber: 12 g

Net Carbs: 14 g

Total sugar: 2 g

Protein: 13 g

By |2021-03-08T11:42:06-06:00March 10th, 2021|General, Recipes|

Pomegranate, Ginger, and Cashew Dressing

Try this healthy salad dressing recipe for some extra spice.  It’s also yeast free and qualified during your Health Reset Protocol.


½ cup pomegranate juice

½ cup avocado or olive oil

½ cup cashews

1 tablespoon fresh ginger

2 tablespoon xylitol, monk Fruit, or erythritol

Instructions: Combine all ingredients in a blender and blend until smooth.


  • Dress up broccoli or cabbage slaw
  • Toss with grapefruit sections and avocado
  • Marinate some raw or slightly steamed skinny haricot verts or for a new take on a green bean salad.
  • Toss with tender greens such as baby butter lettuce, spinach, or field greens
  • Toss with diced Bartlett pear and Honeycrisp apple
  • Toss with cubed, cooked, red and orange beets
By |2020-12-30T16:35:22-06:00November 10th, 2020|General, Recipes|
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