Thursday, March 31, 2016

One Skillet Veggie Hash

Used with Permission by Reboot with Joe


  • 3 Tbsp. olive oil
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 3 (or more) cloves garlic, minced
  • 1 Tbsp. chopped fresh sage leaves
  • 2 red potatoes, diced
  • 1 medium sweet potato, diced
  • 15-oz can black beans, drained and rinsed
  • 2 cups Swiss chard, coarsely chopped
  • Salt and pepper, to taste
  • Red pepper flakes
  • 1 Tbsp. chopped fresh parsley


  1. Heat the olive oil in a large, heavy skillet over medium-high heat.
  2. Add the onion, pepper, garlic, sage, red potato and sweet potato to the pan, stirring occasionally, until the potatoes are fork-tender, about 15 to 20 minutes.
  3. Add the beans and Swiss chard to the skillet, stirring until the chard wilts, about 3 minutes. Season with salt, pepper and red pepper flakes.
  4. Top with the chopped parsley and serve.


Swiss chard - kale, collard greens, spinach
Sage - rosemary, thyme, dried cumin
Sweet potato - butternut squash, delicata squash
Black beans - pinto beans, lentils
Parsley - cilantro

Prep time:
 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Servings: 4

Monday, March 28, 2016

Healthy Hummus

2 cans garbanzo beans (drained) -- or Great Northern beans
2 Tbsp. fresh lemon juice

2 Tbsp. olive oil or coconut oil
2 Tbsp. tamari or Bragg Liquid Aminos

2-4 garlic cloves, whole
1/2 cup tahini (sesame butter)
1/2 tsp. paprika
1/4 tsp. white pepper
1/2 tsp. salt
1 drop lemon essential oil  (only therapeutic grade oils)
1 drop dill essential oil
2 drops cumin essential oil

Blend all ingredients in food processor or blender, gradually adding reserved bean liquid (only if needed), and blending until smooth and creamy.  Serve with fresh vegetables, crackers or chips.

 * For easier digestion soak dried garbanzo beans (chick peas) or great northern beans in water and apple cider vinegar by following these simple directions below.  Better yet, soak lots of them and freeze some for later!

Friday, March 25, 2016

Spinach Almond Butter Pick-Me-Up Drink

Recipe by Lois Breneman - Heart to Heart - 2016

This is a much easier way to consume a large handful of fresh spinach if you're on the run (or even if you're not).  Spinach is loaded with protein and the almond butter adds even more!  It's delicious!  You might be surprised at how much you'll love this drink.  I do!

Drop the following four ingredients into a Magic Bullet or blender, and give it a whirl:

1 large handful of fresh spinach
3/4 to 1 cup almond or coconut milk, unsweetened
1 Tbsp. almond butter (only ingredients being almonds - no sugar)
a tiny bit of stevia

Monday, March 21, 2016

Slow-cooked BBQ Ribs

(Gluten-free and grain-free recipe)

2 racks of ribs
1 (6oz.) can of tomato paste
1/2 cup water
1/4 cup maple syrup
1/4 cup white vinegar
3 Tbsp. olive oil
2 garlic cloves, minced
2 Tbsp. chili powder
1 Tbsp. paprika
pepper to taste
dash of cayenne pepper

Place the ribs in a slow cooker. Combine the BBQ sauce ingredients in a bowl and mix. Pour BBQ sauce over ribs and cook on LOW for 8-10 hours.

Wednesday, March 2, 2016

Almond Butter Bread - Grain-free, Gluten-free

Gluten-free, Grain-free, Sugar-free, Dairy-free, Yeast-free, Low Carbohydrate, and a Good Source of Protein

Notes from Lois:
Cancer can't survive without sugar, so just in case there may be a minute amount of cancerous cells lurking in my body, I don't want to give it fuel.  Having seen my mother and others suffer from cancer, let's just say I want to do all I can to avoid that dreaded disease.

Since going sugar-free, gluten-free and grain-free, I have come to really enjoy a slice of this toasted bread with eggs.  A teaspoon of almond butter on top is delicious!

This recipe does not fall as some similar recipes do. 

Another way to add extra flavor to this bread would be to toast it and sprinkle a cinnamon and stevia mixture over the buttered bread.

Trader Joe's or Costco's carries almond butter at good prices.  The only ingredient should be almonds - no sugar or other sweetener.  I prefer the crunchy in this recipe.  If you don't use crunchy almond butter, you may want to add slivered almonds for some crunch!

I buy coconut oil at Vitacost, iherb, or Costco.  It should be organic, extra virgin, and cold pressed oil.  Whole Foods is another good source.

Real salt, tapioca flour, and stevia (I use Nustevia which is super sweet - use very little) are purchased from i-herb.    There is no shipping fee when ordering a relatively small amount, and the package arrives in just a few days.

When I make this recipe, I mix enough ingredients for 4 loaves and place the batter into 3 large loaf pans.  

The almond butter from Costco's contains 3 cups, so no stirring or measuring is necessary when going by the 4 loaf recipe.

I still use my aluminum bread pans, but line them carefully with parchment paper, so the batter doesn't touch the pan at all.  And with no greasing, they lift right out of the pan when removed from the oven!

After the loaves cool completely, I slice them and place them into freezer bags and freeze.  I keep the loaf I am using stored in the refrigerator.

I also add 4 to 8 oz. dried cranberries, sweetened with apple juice to a 4-loaf batch.  Delicious!  Most dried cranberries have sugar, so I avoid those.

I also add doTERRA essential oils to the batter ~ 10 drops each of wild orange and lemon essential oil for delicious flavor.  It must be a brand that is therapeutically safe to ingest.

Wet ingredients:

Yield: 1 loaf                                               Yield: 4 loaves 
                                                                    I put this into 3 pans)

3/4 cup crunchy almond butter           (3 cups)
1/4 cup coconut oil, melted                   (1 cup)
4 eggs, organic, pastured                       (16 eggs)

10 drops wild orange essential oil, therapeutically pure
10 drops lemon essential oil, therapeutically pure

Dry Ingredients:
1/2 tsp. baking soda                                 (2 tsp.)
1/2 tsp. sea salt (I use Real Salt)            (2 tsp.)     
1/4 cup almond flour                               (1 cup)
1/4 cup tapioca flour                                (1 cup)

1 tsp. cinnamon (or to taste)                   (1 Tbsp. + 1 tsp.)
stevia to taste                                             (to taste)
dried cranberries, sweetened with apple juice  (4-8 oz.)

1.  Turn oven to 325 degrees.
2.  Grease or line the bottom and sides of a 9 x 5 bread pan with parchment paper, covering all aluminum.
3.  Blend the wet ingredients in a mixer.
4.  Add the dry ingredients and mix only until blended.  The batter will be thick and quite sticky.
5.  Spoon into prepared bread pan, and bake in preheated oven for 30-35 minutes until the dough pulls away from the edges of the pan and an inserted toothpick comes out clean.
6.  Allow to cool on a rack.  After cooled completely, slice into 16 slices and store in a Ziplock freezer bag in freezer.  Store the one you are using at the time in the refrigerator.

Three loaves (using the 4-loaf recipe), will last 39 days (16 slices each).