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Savory Sweet Waldorf Salad







1 large or 2 small organic apple(s), washed

1 to 2 stalks organic celery, washed

¼ cup walnut pieces

2 Tablespoons mayonnaise*

Chopped parsley

Salt & Pepper, to taste



  1. 1.  Slice and dice the apple into small pieces into a medium bowl. (using two different colors is visually nice).
  2. 2.  Slice the celery stalks in half length-wise, then dice celery and add to the bowl.
  3. 3.  Add the walnut pieces, mayonnaise, chopped parsley, salt and pepper. Toss well.  
  4. 4.  Can be refrigerated for 1-2 hours to allow flavors to develop or served immediately.


*We recommend an avocado oil based mayonnaise such as Primal Kitchen, Sir Kensington or Chosen Foods.  If egg allergy, then Chosen Foods Vegan Mayonnaise is a nice option.

By |2019-03-20T15:45:46-05:00March 20th, 2019|General, Recipes|

The Doc’s Shaved Brussels Sprouts Salad

The Doc’s Shaved Brussels Sprouts* Salad

Edited from Chowhound.com

Serves 2


For the salad:

½ bag shaved Brussels sprouts

2 to 3 hearts of palm, sliced

⅓ cup pine nuts




For the dressing: (enough for 2-3 uses)

¼ cup fresh lemon juice (about 1 lemon)

¾ cup olive oil

½ to 1½ teaspoons Dijon mustard

½ to 1 shallot, finely chopped or minced

2 cloves garlic, minced

Salt and Pepper, to taste



  1. 1. Combine the shaved Brussels Sprouts, hearts of palm and pine nuts in a large salad bowl.
  2. 2. Combine the dressing ingredients in a bowl or bottle and stir or shake.
  3. 3. Pour desired amount of dressing on the salad and toss well. Serve
  4. 4. Save the remaining dressing in the refrigerator.



*These little green mini cabbage like balls are named after the city of Brussels in Belgium.  Most people call them Brussel Sprouts, but the correct name has the “s” on the end.

By |2019-03-04T06:34:11-05:00February 20th, 2019|Articles, General, Recipes|

Instant Pot Chicken Tortilla Soup

From Affordable Paleo Cooking with your Instant Pot, by Jennifer Robins, ©2018

Makes 6 Servings

Prep time: 5 minutes

Cook Time: 15 minutes


6 cups (1.4 L) chicken broth

1 lb (450 g) chicken breast

12 ounces (340 g) fresh or high quality store bought salsa

1 teaspoon sea salt

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon black pepper

1 cup chopped carrots

1 onion, chopped

Fresh Cilantro (optional)

Sliced Avocado (optional)


  1. 1. Place all of the ingredients except the cilantro and sliced avocado into the stainless steel bowl of your Instant Pot and secure the lid. Close the pressure valve, press the Manual/Pressure Cook button and adjust the cook time to 15 minutes using your +/- buttons.
  2. 2. Allow the cooking cycle to complete and then quick release the pressure valve and remove the lid once safe to do so. Use two forks to shred the chicken.
  3. 3. Serve topped with fresh cilantro and sliced avocado if desired.

Compliant with HRP diet (TWIHW), Keto, Low Carb, Paleo and just plain yummy simple!

By |2022-10-10T21:54:51-05:00January 17th, 2019|Articles, General, Recipes|

Seared Scallops with Arugula Pesto

Adapted from Cooking From Scratch from PCC Community Markets

Makes 4 Servings



4 cups baby arugula (about 4 ounces)                

4 tablespoons pine nuts, toasted

1 clove garlic

1 tablespoon freshly squeezed lemon juice

½ ounce (3 tablespoons) grated Pecorino Romano sheep cheese

¼ cup extra-virgin olive oil

Sea salt and ground pepper

1 pound scallops

1 tablespoon ghee

1 tablespoon butter



  1. 1.  In the work bowl of a food processor, combine the arugula, 3 tablespoons of the pine nuts, garlic, lemon juice, and Pecorino; pulse about eight times, until everything is chopped. With the machine running, drizzle in the olive oil until smooth.  Season to taste with salt and pepper; set aside.
  2. 2.  Rinse the scallops, pat them dry with paper towels, and season them generously with salt and pepper. In a cast-iron or stainless-steel sauté pan over high heat, heat the ghee and butter until they shimmer, then place the scallops in the pan so they are not touching. Don’t touch them again until you are ready to flip so that a golden crust forms, about 1 ½ to 3 minutes on the first side. Gently flip them over and cook for an additional 30-90 seconds. They should have a golden crust on each side while the centers remain slightly translucent. The scallops will continue to cook a little once removed from the heat.
  3. 3.  Spread the pesto on a plate, top with the scallops and sprinkle with the additional 1 tablespoon pine nuts and serve immediately.

Note: Save extra pesto in the refrigerator for up to 1 week or frozen for up to 1 month.  A perfect toss with spaghetti squash or other spiralized vegetable or served with roasted chicken or white fish.







By |2019-01-05T10:03:41-05:00January 4th, 2019|General, Recipes|

Keto Cranberry Sauce

From  https://www.wholesomeyum.com/recipes/4-ingredient-sugar-free-low-carb-cranberry-sauce-paleo-gluten-free/

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 |2018-11-21T01:30:02-05:00November 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 |2018-11-19T13:44:46-05:00November 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 |2018-10-31T06:47:26-05:00October 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 |2018-10-01T07:43:36-05:00September 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 |2018-08-24T15:54:56-05:00August 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 |2018-08-01T17:15:44-05:00July 25th, 2018|General, Recipes|