Strawberry-Avocado Smoothie


This slushy smoothie is the dairy-intolerant’s delight.  Frozen strawberries create the refreshing texture perfect for a hot summer day, while avocado mimics the creaminess of dairy.  Enjoy with breakfast or as a delicious and healthy treat.


  • 3 cups frozen strawberries (these are a little hard to measure, as there will be a lot of extra room between the berries, so make the cup overflow to have enough)
  • 1 small ripe avocado
  • 1 cup filtered water
  • 1/4 tsp. NuNaturals vanilla liquid stevia extract (If you use another brand of stevia, sweeten to taste.)


  1. Combine all the ingredients in your blender and blend for 20-25 seconds.  You might have to turn the blender off several times to stir the smoothie.
  2. Enjoy! This smoothie is very good with a slice of lemon.

Caramelized Onions


Caramelized onions are about as yummy as it gets as far as breakfast foods go.  They are fabulous with Scrambled Eggs, sausages, mushrooms, and garlic.  They are also a delicious, easy, and gourmet side dish that pairs nicely with steak.


  • 1 large yellow onion
  • 1 tbsp. olive oil
  • salt and pepper to taste


  1. Slice the onion according to instructions in this post.
  2. Coat the bottom and sides of a skillet with the oil.
  3. Turn the heat on high, and add the onions to the pan.
  4. When the oil begins to sizzle, turn the heat down to medium-low and put the lid on.  Cook for 15 minutes, stirring occasionally. The onions should be translucent by then.
  5. Remove the lid, and add the salt and pepper to the onions. Stir.
  6. Continue to cook for 5-10 more minutes, until the onions reach your desired caramelization.
  7. Pour a few tablespoons of water into the pan to deglaze it. Toss the onions to coat them in the glaze.  Serve immediately or use in a recipe.



“When Almanzo trudged into the kitchen next morning with two brimming milk pails, Mother was making stacked pancakes because this was Sunday.

The big blue platter on the stove’s hearth was full of plump sausage cakes; Eliza Jane was cutting apple pies and Alice was dishing up the oatmeal, as usual. But the little blue platter stood hot on the back of the stove, and ten stacks of pancakes rose in tall towers on it.

Ten pancakes cooked on the smoking griddle, and as fast as they were done Mother added another cake to each stack and buttered it lavishly and covered it with maple sugar. Butter and sugar melted together and soaked the fluffy pancakes and dripped all down their crisp edges.

That was stacked pancakes. Almanzo liked them better than any other kind of pancakes.”

from Farmer Boy, by Laura Ingalls Wilder

This is one of my favorite books; some of the best parts are the descriptions of what they eat. It makes your mouth water.

This delicious pancake recipe is actually three recipes in one. Mashed banana can be substituted for the pumpkin, and either version can be made into waffles instead of pancakes.

The recipe will only make one portion of stacked pancakes, so please enlarge the recipe to fit your family’s needs.


Serves 2-4, depending on what else is served.


  • 5 eggs
  • 1/3 cup coconut flour, sifted
  • 1/4 cup canned pumpkin
  • 5 tbsp. chia seeds
  • 1/4 cup coconut oil, melted, plus extra for frying
  • 3 tbsp. honey
  • 1 tbsp. vanilla
  • 1 tbsp. cinnamon
  • 1/8 tsp. stevia
  • a pinch of salt


1. Combine all the wet ingredients in your blender and blend for 30 seconds.

2. In a separate bowl, whisk together the dry ingredients.

3. Pour the wet mixture into a bowl; dump in the dry mixture, and fold the two together.

4. Pre-heat the oven to 200 degrees. Melt the extra coconut oil in a frying pan.

5. Using a gravy ladle, pour on the first few pancakes.


6. When the edges look crisp, and there are bubbles in the middle of the cakes, flip them.


Don’t worry if they don’t all turn out.  The ones that look like the picture below are for snacking on in the kitchen. After all, they still taste good.


7. Repeat this process, adding more oil to the pan as needed, until all the batter is used.  Keep the pancakes warm in a 200 degree oven until you are ready to serve.




Chunky Applesauce


Several months ago, I published a traditional applesauce recipe, but I now think that this version is even better.  The butter or coconut oil give it a delicious silky texture that can’t be accomplished any other way. Enjoy!


  • 3 apples
  • 1/8 cup honey
  • 3 tbsp. coconut oil
  • 1 tsp. cinnamon
  • 1/8 tsp. stevia


  1. Peel and cube the apples.
  2. Melt 1 tbsp. of the coconut oil in a pan on high heat.
  3. Add the apples to the pan carefully, so the oil doesn’t splatter, and turn the heat to medium-low.
  4. Let the apples cook for approximately 10 minutes, or until they are al dente, with the lid on.
  5. Remove the lid and turn the heat up to medium-high. Allow the excess liquid to cook off.
  6. Add a 2nd tbsp. of oil, and keep cooking, until the apples are beginning to fall apart.
  7. Add the honey, cinnamon, stevia, and the remainder the of oil to the pan and turn the heat down again.
  8. When the apples are at your desired consistency, turn the heat off.
  9. Serve warm, with sour cream and honey. Yum!

Revolutionary Salicylate-Free Green Smoothie Recipe


Now that green smoothies have become popular, recipes for them are everywhere.  But no green smoothie recipe I have ever seen has ever addressed the biggest problem with the kale family: oxalic acid.  This substance occurs in most leafy greens, excepting lettuce, and including broccoli, as well as other foods, and can be neutralized by cooking slightly. In this recipe I blanch the kale with the apples before puréeing the smoothie.  This way I don’t have to worry about the oxylates!

This recipe also has a low salicylate profile.  My mom and I struggled with the added challenge a salicylate-free diet posed, in spite of all our experience with food allergies and health issues. This is one of the yummy, easy recipes I discovered that has helped make this new diet easier.

Just a little warning: it isn’t a super indulgent icy, creamy, strawberry-banana-slushie type texture.  It’s delicious and fruity and sweet, but don’t expect a milkshake.

For more about salicylates, take a look at my article here.

Here’s the recipe!


  • 3 leaves of kale, with the ribs removed
  • 1/2 a large Golden Delicious apple*, cubed (see how here)
  • 1 1/2 tbsp. honey
  • juice of half a lemon
  • 11 drops of stevia
  • 1/2 cup water


  1. Combine the apple, kale and water in a saucepan, and simmer on medium heat until the kale turns from dull to bright green, and the apples are soft, about 7 min.
  2. Remove the saucepan from the heat, and allow to cool completely.
  3. Separate the apple pieces and freeze for 2 hours on parchment paper.
  4. Remove the apple pieces from the freezer and place them in your blender with the other ingredients.  Blend on high for 15-20 sec.
  5. Enjoy immediately, as the smoothie will oxidize (turn brown) if it is left out for too long.

*Golden Delicious apples are the only variety that are low in salicylates.  If you are not sensitive to the salicylates in apples, feel free to use other varieties.:)

Nut-free, Coconut-free Chia-seed Porridge!


What do we do when we feel like we need carbs?  For most people, the answer is simple: have a bowl of cereal or a piece of toast.  When you have to give up all grains, or even just glutinous grains, it gets harder, especially when you are out and about.  It’s still pretty easy though: have a handful of sprouted nuts or the like.  But when you are trying to stay away from most nuts it gets REALLY hard.

For me, I have what’s called a “salicylate sensitivity”, which means I have asthma if I eat foods containing the properties of salicylates (see my article).  This is the first of five easy salicylate-free recipes following that article.

This recipe addresses the need for carbohydrates with chia seeds; (you can see my article on chia seeds here).

If you are sensitive to the salicylates in honey, you can substitute maple syrup (which is very low in salicylates). I use honey because it is not one of the salicylate foods which bothers me.


  • 1 1/4 cups water
  • 1/4 cup chia seeds
  • 1 tbsp. plus 1/2 tsp. raw clover honey
  • 1 tbsp. Vital Proteins collagen peptides (This product is similar to gelatin, being good for gut health.  You can buy it on
  • 10-12 drops NuNaturals Peppermint flavored NuStevia


  1. Pour the water into a saucepan and turn on the heat to medium.
  2. Slowly stir in the chia seeds.
  3. Turn the heat down to low, and let the porridge sit for approximately 5 minutes, stirring every 30-60 seconds, until the porridge reaches your desired consistency.
  4. Add the other ingredients, and thoroughly incorporate them.
  5. Serve with your desired toppings!



These are fantastic! You can sub another nut flour for almond, and make sure you sprout your nuts! You could also sub butter/ghee/meat fat in for the coconut oil. Enjoy with berry compote and dairy-free honey-butter (both coming soon!).  As they only make about three waffles, double or triple the recipe according to your needs.

Healthy Home Body

When you first start the GAPS diet, you become so consumed with the broth, getting enough sauerkraut juice in you, and doing things “right”, that maybe for a time you don’t miss some of the old foods you were eating.  Eventually, though, when the dust settles, you start to crave a few of your old favorites.  Hooray!  There are GAPS substitutes which are just as yummy!  As you progress through the stages of the Intro diet and come to Full GAPS, you realize that there are so many foods that you CAN eat on GAPS that you don’t really miss much of the old food that you ate.  When I start to think of us coming up to our two year mark on GAPS and to that time when we can start deciding to slowly introduce new foods, it actually makes me a little nervous (OK – very nervous!) because…

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