Awesome Pancakes...

1 cup white rice flour

1/3 cup tapioca starch

3/4 tsp salt

3-4 tsp. sugar (I use organic coconut sugar)

1 tsp xanthan gum

2 tsp baking powder

...mix dry ingredients then

3 TB melted butter  (I use organic coconut oil)

3/4 cup milk  (I use organic coconut milk)

2 tsp. vanilla

2 large free range eggs

mix well. Batter will be stiff. Add more milk as needed. Tastes better a little stiff.

Fry in coconut oil and serve with maple syrup or fruit sauce...AWESOME!

This is a gluten free recipe. I eat gluten free food as much as possible because wheat products have been so genetically modified, they don't resemble heirloom wheat our ancestors ate and they are making people sick. They are also sprayed with a deadly pesticide called glyphosate, which is carcinogenic,  shortly before harvest.   Everyone is, to some degree, gluten sensitive for that reason. Health problems range from celiac disease, autoimmune diseases like diabetes, muscular dystrophy, lupus, Crohn's disease, etc. All these diseases are on the rise and can be largely attributed to wheat, although much of the food we eat has been contaminated with chemicals and genetically modified. Natural diets devoid of wheat, dairy, soy, most vegetable oils, pesticides, preservatives and other chemicals prevent disease and lead to healthier, longer life spans.  

New, pretty healthy peanut butter cookie recipe.

I've made this recipe several times and tweaked it to the point where I am pretty happy with it. Try these cookies with coffee. I think you will agree, it is hard to limit yourself to a couple of them. They are gluten free and dairy free, so if you plan on making more gluten free goodies, you will have to stock up on some of these ingredients. Use all organic ingredients, please.   UPDATE!

This recipe was grainy, so I made some changes...I think it is a real!

1/2 C. coconut flour...  Change to 1/4 cup coconut flour + 1 cup all purpose gluten free flour (I used Bob's Red Mill brand)

1/2 C. organic coconut sugar + 4 packages of Stevia or 2 tsp. Pyure, which is a blend of Stevia and erethritol

1 cup natural peanut or almond butter

1 mashed over ripe banana (optional)

1/2 cup nuts (I used pecans)

1 C. raisins

1 C. almond or coconut milk

1/4 tsp. salt

1 tsp. vanilla

1 tsp. baking powder

4 eggs, beaten

grease baking pan with coconut oil, spoon onto pan, bake 17 minutes at 375 degrees

cool and eat.

store with a coffee filter to keep them fresh longer'


Coconut flour has it's challenges for texture. Some people don't like recipes with it in them, but here is one I made up with just a little in it and it is great!

My gluten free, dairy free, walnut chocolate chip cookie recipe (paleo recipe)

1 1/4 C. almond flour (I ground up some almonds for mine)
2 heaping teaspoons of coconut flour
2 heaping teaspoons of golden flax seed
1 tsp. chia seeds
1 tsp. baking powder
1/2 tsp Himalayan sea salt
3 pks. stevia
mix up dry ingredients

1 over-ripe banana
2 eggs well beaten
1/4 C. organic coconut oil
1/2 C. or more if too thick, coconut or almond milk
1 1/2 tsp vanilla
1 tsp. fresh lemon juice
blend all ingredients

add 3/4-1 C. walnuts
1 12 oz. package of organic dark chocolate chips
mix well
Grease cookie sheet with lots of coconut oil or use parchment paper.
Bake at 350 degrees for 25-27 minutes.

As you can see, this is a very healthy recipe with very little sugar (in chocolate chips), but be aware, this is not for people with nut allergies. Tastes great, especially with coffee. Again, store with a coffee filter.

Cabbage Beef Soup ... similar to Shoneys, but healthier

1 pound grass fed organic hamburger, browned and drained

1/2 large onion chopped

3 ribs organic celery chopped

1/2 organic cabbage chopped

1 medium green, red or yellow pepper

4 medium sized tomatoes cut up

2 16 oz. cans dark red kidney beans (rinse cans with filtered water and use in soup)

2 tsp. chili powder

2 tsp. worcestershire sauce

1 tsp sea salt

1 tsp. black pepper

2 tbspns coconut liguid aminos

1 tsp thyme

add additional water, if needed

Bring to a boil, cover, turn down on low heat and cook for a minimum of 30 minutes

If you might want to spice it up a little, add 1-2 tspns cumin                  

Eat it up

Homemade sourdough Bread (This will be the best homemade bread you have ever eaten...especially toasted with lots of raw butter)

This is a bread machine recipe 

10 ounces of sourdough starter (plenty of info online of how to make starter)

5-6 ounces of warm filtered water

1 3/4 tsp sea salt

3 1/2 cups of organic flour

3 tbsp honey

2 large organic eggs

2 tsp. yeast

set machine to basic, use butter or cream to baste finished bread


The evidence is mounting that wheat gluten is not particularly good for any of us, regardless of sensitivity.  White wheat flour is known to cause inflammation, worsening joint problems like arthritis. Here is a tasty alternative...

Gluten free brownies
1/2 cup coconut flour
1/2 cup unsweetened cocoa powder or cacao paste (
See article for difference)

1/2 teaspoon salt
1/2 teaspoon baking soda
Wet Ingredients:
5 large eggs  (Gluten free recipes require more eggs)
1/3 cup melted unsalted butter, (you can also use coconut oil or ghee if you prefer)
    (If using cocoa paste, shave and melt with oil or butter)
1/2 cup grade B (unrefined) maple syrup or raw honey
2 pkt. stevia
1 teaspoon vanilla extract
2 tablespoons milk (or coconut milk)
Optional: 1/3 to 1/2 cup nuts of choice;  2 drops peppermint oil

1. Preheat your oven at 350 deg F.
2. Whisk together the dry ingredients until thoroughly mixed.  Set aside.
3. In a separate bowl, blend together the wet ingredients using your mixer.
4. Combine the wet and dry ingredients together using your mixer until they are well blended.
5. Line a baking pan with parchment paper or grease it if you prefer and pour all the batter. Bake for 20 minutes. 

hint: you can reduce sugar in any recipe and thus calories, by substituting up to 1/2 of sugar, honey, agave, etc with Stevia. I use organic stevia packets. each packet substitutes for 1/4 cup sugar. Using it this way eliminates any aftertaste. (Organic Better Stevia available at

See the 25 things you can do with apple cider vinegar

Gluten free organic biscuits 

1 3/4 cups gluten free flour (recipe below)

 2 tsps. baking powder

1/2 tsp. baking soda

1 tsp. organic sugar (I usually use organic palm sugar) *

1/2 tsp salt

1 tsp xanthum gum

1/2 cup butter (preferably raw)

1 cup organic plain yogurt

Mix all dry ingredients, melt butter and add it and yogurt to dry mixture and mix well. This mixture is easier to handle if you put it in the fridge for a little while...say 15 minutes, while you preheat oven to 450 degrees and bake 12-15 minutes.  Grease baking sheet with coconut oil or fry in skillet with coconut oil.  This mixture is also easier to handle if you grease your hands with coconut oil and roll tablespoon fulls of dough into a ball, then flatten.  Make gluten free flour mixture by mixing 2 cups white rice flour, 2/3 C. potato starch, 1/3 C. tapioca flour...mix thoroughly.

* Has lower glycemic index

Black Bean Salad

Ingredients  (all organic, if possible)
1 15-oz. can of organic black beans, rinsed and drained
1 cup quinoa, cooked according to package directions
1 cup Non-GMO corn  Freeze dried, rehydrated
1 small red bell pepper, chopped
1 cup chopped fresh mango
¼ cup chopped red onion
½ cup fresh cilantro, chopped (or 2 teaspoons dried, if fresh is not available)
1 small fresh jalapeño pepper, seeded and finely diced
1 lemon, juiced
1 ½ tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon cumin
½ teaspoon chili powder
¼ teaspoon turmeric

Mix beans, quinoa, corn, pepper, mango, onion, cilantro and jalapeño together in a mixing bowl. In a small bowl, whisk lemon juice, olive oil, garlic, cumin, chili powder and turmeric together. Toss into salad mixture,  

and chill until serving time. Serve on bed of mixed greens.

Gluten free Gingerbread cookies

This great tasting new recipe is also dairy and sugar free, though it does have molasses, maple syrup and Stevia for sweetening. (no sweetener aftertaste) Please use all organic ingredients, if possible.

1 1/4 C. almond flower

1/4 C. coconut flower

1 tsp baking powder

2 tsp. ground cinamon

1/2 tsp nutmeg

1/8 tsp ground cloves

2 tablespoons fresh ginger, peeled and grated (I used fresh but could use 1 1/2 tbs       ground)

1/4 C. molasses

1/4 C. maple syrup

1/4 C. coconut oil

1 pkg or 1 tsp Stevia

1/2 C. chopped pecans (optional)

The batter is pretty sticky, so I used coconut oil on my hands to roll about 1 tbs. batter into a ball and placing them on a cookie sheet covered with parchment paper. Then I used a fork to flatten out the cookie balls, dipping it in a cup of water to prevent it from sticking. Bake at 350 degrees for 14 minutes. Cookies should come out about 2 inches in diameter, soft and chewy. Give them 2-3 minutes longer, if you like them somewhat crispy.  Enjoy!  Store with coffee filter to maintain freshness.

More recipes soon...

Recipes that help you eat less!

More healthy recipes coming soon

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I have been trying a number of gluten free bread recipes with varying degrees of success...mostly not great. I had one perfect loaf made in my bread machine, but I have not been able to duplicate it. I must have done something different. Gluten free bread is as fickle as you can get, but I will get it some day and when I do, I'll post it here.  Roger Cole