Keto Cranberry Sauce


Makes 1 ½ cup


12 ounces fresh cranberries

1 cup powdered erythritol (recommend Swerve brand)

¾ cup filtered water

1 teaspoon orange zest

½ teaspoon vanilla extract


    1. 1. Combine the cranberries, water, erythritol, and orange zest in a medium saucepan. Bring to a boil, then reduce heat and simmer for 10-15 minutes until the cranberries pop and a sauce forms.
    2. 2. Remove from heat and stir in the vanilla extract.
    3. 3. Serve or refrigerate until ready to serve.


Notes and Serving Suggestions: The confectioners, powdered Swerve will prevent the sauce from crystalizing in the refrigerator so if making ahead, use this product for best results.  It is available on line and at most grocery stores.  Use orange zest to taste.  If you enjoy the orange flavor, you may wish to increase to 2 teaspoons to intensify the orange flavor.

By |2018-11-21T01:30:02+00:00November 21st, 2018|General, Recipes|

Holiday Cooking Contest Winner : Lamb with Quinoa Submitted by D.G.


  • 2 cups quinoa
  • 4 cups, chicken or vegetable stock
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 lbs ground lamb
  • 1 red bell pepper, chopped
  • 1 tablespoon Baharat Spice Mix*
  • 1 tablespoon turmeric
  • ½ teaspoon sea salt



  • 1. Combine the quinoa and stock and cook according to instructions until done. (Cauliflower rice would work well in place of quinoa for a lower carb, grain free, solution).
  • 2. In a skillet, cook the ground lamb until done and remove from the pan to a bowl. Reserve the drippings.
  • 3. In the same skillet, in the lamb drippings, sauté the onion until translucent. Add the quinoa, cooked lamb and the Baharat Spice Mix, turmeric and salt, stirring until well blended.  Serve and enjoy. 



*Bahārāt is a spice mixture or blend used in Middle Eastern and Greek cuisine. Bahārāt is the Arabic word for ‘spices’. The mixture of finely ground spices is often used to season lamb, fish, chicken, beef, and soups and may be used as a condiment. Wikipedia*  It can be bought on line and likely found in Middle Eastern grocery stores as well.

By |2018-11-19T13:44:46+00:00November 19th, 2018|Recipes|

Pumpkin Pie al la Pumpkin Pie Filling and Nutty Pie Crust

Nutty Pie Crust

Makes one 9 inch bottom pie crust       

1 ⅓ cups ground nuts (pecans, walnuts, almonds, and/or macadamia nuts)

⅔ cup ground golden flaxseeds

6 tablespoons butter, melted and cooled



1. In a large bowl, stir together the nuts, flaxseeds, butter until well blended.

2. Press into a 9” pie plate.

3. To pre-bake, preheat the oven to 350°F. Cover the pie crust with foil. Bake for 20 minutes. Remove the foil, turn the pie plate, and bake for another 5 minutes, or until the crust is golden and no longer moist to the touch.


Pumpkin Pie Filling

Fills one 9” pie crust (See above.)

1  can pumpkin puree (15-ounce)

⅔ cup full fat, canned, organic, coconut milk

6 tablespoons Lakanto Maple Flavored Syrup made with Monk Fruit

2 teaspoons pure vanilla extract

1 rounded tablespoon pumpkin pie spice

1 rounded teaspoon cinnamon

Pinch of salt

2 large eggs, room temperature

1 egg  yolk, room temperature


1. Preheat the oven to 375°F.

2. In a bowl, place all of the ingredients except the eggs and stir until just blended.

3. Whisk in the eggs, one at a time and then the egg yolk. Don’t overmix.

4. Pour the filling into the crust and spread it around to the edges.

5. Cover the pie with foil and bake for 55-65 minutes or until center is nearly set, just slightly jiggly.

6. Allow to cool completely at room temperature to avoid excessive cracking. Once cooled, serve, or, cover and store in the refrigerator for up to 2 days prior to serving.

By |2018-10-31T06:47:26+00:00October 25th, 2018|General, Recipes|

Cabbage and Pomegranate Salad

Edited from The Ketogenic Kitchen, by Domini Kemp and Patricia Daly

Serves 6-8


1 large head of red or white cabbage, sliced or grated

½ teaspoon salt

Juice of ½ lemon or lime

2-3 tablespoons olive oil

2 pomegranates, seeds removed

1 red onion, finely diced

¼ cup chopped mint

Black pepper to taste



1. Slice or grate the cabbage in a food processor (or purchase pre-shredded red or white cabbage in the produce section of grocery store).

2. Place the cabbage in a large bowl and season well with the salt, massaging it and tossing it into the slaw. Allow to sit for at least 10 minutes.

3. Remove the seeds from the pomegranate. There are several good you tube videos showing how to do this and it’s very easy when done correctly.

4. Add the lemon or lime juice. Lemon juice will be more tart, lime juice a little smoother.

5. Then add the olive oil and toss.

6. Finally add the pomegranate seeds, diced onion, fresh mint and some freshly ground black pepper.

Notes and Serving Suggestions: Stores well in the refrigerator for several days.  The red cabbage makes a fall festive color combination of red and green. Pairs well with lamb or fish.


Net Carbs: 13.3 grams

Fiber 7.1 grams

Protein 2.8 grams

Fat 6.9 grams

By |2018-10-01T07:43:36+00:00September 20th, 2018|General, Recipes|

Caramelized Onion Dip

From The Plant Paradox Cookbook, by Steven R. Gundry, MD. Page 85

2 tablespoons extra virgin olive oil*
2 large yellow onions, thinly sliced
1 clove garlic, minced
1 tablespoon fresh thyme leaves
1 teaspoon fresh rosemary, minced
1 teaspoon iodized sea salt
1 teaspoon ground black pepper
Zest of 1 lemon
Juice of 1 lemon
2 cups plain coconut yogurt
Minced chives, garnish
1 jicama, peeled and cut into sticks for dipping

1. Heat the olive oil in a large pan over medium low heat. Add the onions and cook, stirring
regularly, until onions are tender and translucent, about 8 minutes.
2. Add garlic, thyme, rosemary, sea salt, pepper, and lemon zest and continue to cook, stirring
regularly until onions are evenly browned, about 10-15 minutes. If garlic starts to brown,
reduce heat to low.
3. Stir in the lemon juice, then remove the pan from heat and let cool to room temperature.
4. Place the coconut yogurt in a bowl and stir in the cooled onion mixture until combined.
Transfer dip to a serving dish and garnish with chives. Serve with jicama sticks, other fresh
veggies, chips or crackers.

*TWIHW generally advises against cooking in olive oil. Alternative choices here are grass-fed ghee or
butter, or coconut oil.

By |2018-08-24T15:54:56+00:00August 24th, 2018|General, Recipes|

Lemon Poppy Coffee Cake

from The Plant Paradox Cookbook, by Steven R. Gundry, MD


Serves 8


  • Butter or ghee
  • 1 ½ cups almond flour (or hazelnut flour)
  • ¼ cup coconut flour
  • ½ teaspoon salt
  • 1 teaspoon baking soda
  • 3 pastured eggs
  • ½ cup Swerve (erythritol)
  • ¼ avocado oil
  • Juice of 3 lemons
  • Zest of 2 lemons
  • ¼ cup unsweetened full fat, canned coconut milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons poppy seeds


  1. 1. Coat a 9 x 5 inch loaf pan lightly with butter or ghee and line with parchment paper. Preheat the oven to 350°F.
  2. 2. In a large bowl, whisk together the almond flour, coconut flour, salt and baking soda.
  3. 3. In a small bowl, combine the eggs, Swerve, avocado oil, lemon juice, lemon zest, coconut milk and vanilla extract.
  4. 4. Whisk the wet ingredients into the dry ingredients until well combined.
  5. 5. Fold in the poppy seeds, then transfer dough to prepared loaf pan.
  6. 6. Bake for 35-40 minutes, or until a toothpick inserted into the middle of the loaf comes out clean.
  7. 7. Let cool for a few minutes before running a knife around the edge of the pan to help remove the loaf. Serve while still warm, or at room temperature.


By |2018-08-01T17:15:44+00:00July 25th, 2018|General, Recipes|

Recipe: Melon, Cucumber, Chili, Mint and Feta Salad

From The Ketogenic Kitchen, by Domini Kemp and Patricia Daly

Serves 6

1 Honeydew melon

1 large cucumber

2-3 fresh mint leave sprigs

Juice of 1 lemon

2 tablespoons of olive oil

Salt and pepper

½ teaspoon chili flakes

3.5 ounces goat feta cheese


  1. 1. Cut the melon into slices, de-seed and cut out flesh. A melon baller makes the appearance nice if you have one. Otherwise, cut the flesh into bite-sized pieces. Place in a large bowl.
  2. 2. Wash the cucumber and cut lengthwise into quarters. Then dice into bite-sized pieces and add to the bowl. English cucumbers partially peeled would be lovely.
  3. 3. Chop the mint and add to the bowl along with the lemon juice, olive oil and some salt and pepper.
  4. 4. Add the chili flakes and mix well. Adjust the seasoning if needed.
  5. 5. Add the goat feta, toss lightly and serve.


Net Carbs: 9.8g

Protein: 4.2 g

Fat 7.2 g

Calories: 125

By |2018-06-28T22:14:58+00:00June 20th, 2018|General, Recipes|

Recipe: Mint & Curry Lamb Burgers (A Low Lectin Delight)

Makes 6-8 patties

The aroma is amazing and the patties are bursting with flavor. The mint and curry are the secret, making these pleasing to the palate, without the spicy heat. They make a perfect lunchbox item.







    • 1 lb All-Natural Lamb

    • 1 small sweet potato, washed, peeled and shredded

    • ¼ cup pine nuts, chopped

    • 2 teaspoons curry

    • 1 teaspoon sea salt

    • 2 tablespoons chopped fresh parsley

    • 2-3 tablespoons chopped fresh mint

    • 1 tablespoon butter, ghee or bacon drippings



      1. 1. Combine all ingredients in a bowl and mix well.

      2. 2. Form patties.

      3. 3. In a medium skillet using medium heat, melt fat and cook the patties until brown on the outside and cooked through.

By |2018-06-28T22:18:07+00:00May 30th, 2018|General, Recipes|

Recipe of the Month: Chicken Fried Meatballs

Chicken Fried Meatballs

From Well Fed Weeknights



    • 1 1/2 pounds ground chicken

    • 1 teaspoon salt

    • 1/2 teaspoon ground black pepper

    • 2 tablespoons extra-virgin olive oil


  • 3 tablespoons tapioca starch

  • 1/2 teaspoon salt

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon ground black pepper

  • 1/4 teaspoon rubbed sage

  • 1/4 teaspoon coarse (granulated) garlic powder

  • 1/4 teaspoon coarse (granulated) onion powder

  • pinch dried marjoram

  • pinch ground cayenne pepper

  • pinch ground cloves



      1. 1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

      1. 2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

      1. 3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

      1. 4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.

      2. 5. Fry the balls. Place 1 tablespoon oil in a large, nonstick skillet over high heat, 2–3 minutes. Place half of the meatballs in a single layer in the pan, leaving some wiggle room around them. Cook until they’re browned on all sides, 4–5 minutes total. Transfer the balls to the baking sheet. Add 1–2 teaspoons oil to the pan and brown the remaining meatballs and transfer them to the baking sheet. Place the baking sheet in the oven and set a timer for 10 minutes.

By |2018-05-23T12:23:36+00:00April 16th, 2018|Articles, General, Recipes|

Beet & Black Lentil Borscht

Beet & Black Lentil Borscht**



**A note: I hope you will treat yourself to a visit to this beautiful website. The author is a vegetarian with beautiful writing skills and her photography is also beautiful.  It is healthy eye candy to view her creations and read her experiences about food and to find creative ways to eat more vegetables whether you are a plant-based eater or not. I made this recipe last weekend, and it is both wonderful and deeply nutritious, even for people who hesitate with beets. It was well worth the effort. I’ll do it again and it is worthy of company too. I hope you will try it! I made some helpful comments below in italics.  Nancy Mehlert, MS



    • 2 tablespoons of ghee

    • 3 leeks

    • 4 cloves of garlic

    • Pinch of salt

    • 4 bay leaves

    • 4 sprigs of fresh thyme or 1 tablespoon, dried (extra for garnish if desired)

    • 4 medium beets (1 ½ lbs.)

    • 3 medium carrots

    • 2 cups shredded cabbage of your choice

    • 3 tablespoons tomato paste

    • 1 tablespoon Dijon mustard

    • 1 teaspoon dried juniper berries (about 12)

    • 1 teaspoon caraway seeds

    • 8-10 cups vegetable broth

    • 1 cup dried black lentils (green work too)

    • 2 teaspoons apple cider vinegar

    • Cracked black pepper to taste

    • Olive oil for garnish


      1. 1. If possible, soak the lentils overnight or for up to 8 hours in pure water. Drain and rinse well. I did this, and they also sprouted which increases the ease of digestion and nutrition. I could not find black lentils and used green instead and they worked beautifully.

      1. 2. Prepare all vegetables. Wash and slice the leeks into rounds. Mince the garlic. Peel beets and grate with a food processor or julienne by hand (the beets break down too much when grated by hand.) I chose to julienne by hand and was very pleased with their texture when I finished. Slice unpeeled carrots into rounds. Shred cabbage.

      1. 3. In a large stockpot over medium heat, melt the ghee. Add leeks and salt and cook until tender, about five minutes. Add garlic, cook 2 more minutes until fragrant. Add bay leaves, thyme, juniper berries, caraway, tomato paste, and mustard, stirring to coat the leeks and garlic. Add remaining ingredients: beets, carrots, vegetable broth (start with 8 cups and add as needed), and lentils. Reserve the cabbage. Bring to a boil, reduce to simmer and cook until the lentils are tender, about 18-22 minutes. Add cabbage and vinegar, stir and let cook for another 5 minutes. I did not have the thyme and used poultry seasoning instead which has thyme in it and I did not have the caraway seeds so I left them out. The Dijon is one of the secrets to this as are the juniper berries so be sure to add those!

      1. 4. Ladle soup into bowls, garnish with fresh thyme and plenty of cracked black pepper. Drizzle with olive oil and serve. I gave a friend two quart jars and put two more in my fridge for meals this week. Holds nicely in the refrigerator for 5-6 days.







By |2018-03-25T11:57:47+00:00March 22nd, 2018|Articles, General, Recipes|
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