Serving Size: 8
Prep Time: 2 Minutes
Cook Time: About 15 Minutes

Ingredients:
2 Cups of Raw Hulled Organic Pepitas (Pumpkin Seeds)
1 Medium Egg White, Beaten until Frothy (I like to use Oliver’s eggs in the 6-egg carton, no soy.)
¼ Cup or Less of Coconut, Date, or Organic Brown Sugar (I use about 1/8 cup.)
½ Teaspoon of Cinnamon
½ Teaspoon of Ginger
Cooking Spray — Avocado or Olive Oil

Steps:
Preheat oven to 350 degrees (325 degrees for non-stick pan — but better not to use non-stick for toxicity). Beat the egg whites, then stir all the ingredients together. Spread the pepitas in a single layer on a baking sheet lined with parchment paper and sprayed with cooking spray. Bake until golden or about 15 minutes of total cooking time, stirring occasionally. Personally, I like to flip them once halfway through the bake to create a brittle effect. Once golden, remove the pepitas from the oven and allow them to cool. Then, store in an airtight container.

Tips:
Be creative: try adding chia, flax, or hemp seeds for an extra protein and omega-3 boost. You can also use hot and savory spices for a different twist.

My Personal Notes:
These are great for a snack by themselves, on oatmeal, or on salad. Personally, I like them on berries.

A Staple Food

Ingredients:
Two Cans of 365 or Other Brand of Alaskan Sockeye or Red Salmon, with Bones and Skin
A Few Tablespoons of Coconut Yogurt (I like the Coconut Cult. Cocoyo is fine too. Most other brands have fillers.)
Half a Lemon
Ground Pepper to Taste
Finely Ground Celery (Optional)

Steps:
Open the cans with a can opener and leave the loose lid on the can. Hold the lid with your thumbs and turn it upside down over the sink. Pressing with your thumbs, drain the liquid into the sink.
Use a fork to pry the salmon into a bowl.
Add a couple of dollops of coconut yogurt (about two tablespoons) to the bowl.
Use a citrus squeezer to add the juice of one-half lemon to the bowl.
Add fresh ground pepper to taste.
Optional: You can add finely chopped celery to the bowl.
Use your fork to mash all the ingredients together to a smooth consistency.

Tips:
This is great with a half or whole avocado with Everything Bagel seasoning or olive oil and sea salt, and maybe some blanched broccolini or arugula.

Adapted from Integrative Nutrition by Joshua Rosenthal

Ingredients:
1 Bunch of Collard Greens
2 Tablespoons of Olive Oil
1 Teaspoon of Black Pepper
A Pinch of Sea Salt
1 Cup of Chopped Fresh Dill
1 Cup of Chopped Fresh Parsley

Steps:
Wash the collard greens. Cut the stems off, chop them into small pieces, and set aside. Stack the leaves, roll them up as you would a sushi roll, and slice from the end to create long strips.
Warm oil in a pan with black pepper, then add the stems and sauté for a few minutes.
Add the collard leaves and sea salt, and sauté for about 3 minutes.
Add water, cover the pan, and allow to steam for about 3 to 4 minutes. Remove from heat.
Add the chopped dill and parsley, toss well, and allow to sit uncovered for a few minutes.
Optional: Mix lime juice with a dash of cayenne and toss it with the greens for a little extra kick.
Serve.

My Personal Notes:
I always double this recipe. It is by far the yummiest way I have found to enjoy collard greens.

Adapted from Jennifer Rosenzweig

Ingredients:
1 4- to 5-Pound Roasting Chicken — Look for an Organic Brand (I like Bell and Evans)
Fresh Rosemary
Fresh Thyme
Fresh Sage
1 Lemon
Olive Oil — Look for an Organic, Cold-Pressed, Unfiltered Variety
Sea Salt
Mirin Rice Wine
Chopped Garlic (Optional) (I opt it in.)

Steps:
Preheat the oven to 400 degrees.

Rub the chicken all over, including between the skin and the breast, with olive oil. Use a coffee grinder or small vegetable chopper to mix rosemary, thyme, and sage. Chopped garlic can be combined with the herbs once they’re chopped. Use your fingers to place the herb mixture between the skin and the breast, massaging the mixture into the skin. Prick the lemon about 10 times and put it in the cavity of the chicken along with a stalk of rosemary and thyme.

Insert your MEATER probe and select your desired level of doneness. I like the first USDA-recommended temperature. You will need to install the app on your phone. While your chicken is cooking, one phone must be near the cooking chicken. Additional phones can receive readings from other locations.

Place the chicken upside down on a cooking oil-sprayed V-shaped roasting rack in a roasting pan.

Roast for 30 to 40 minutes upside down. After 40 minutes, lower the oven temperature to 375 degrees. Take the chicken out of the oven. Using turkey turners, turn the chicken right side up and sprinkle with a pretty good amount of good-quality sea salt and more olive oil. The salt makes the skin crispy.

The MEATER will alert you when the chicken is done. It will let you know again when it is finished “resting” and is ready for carving. If you don’t have the MEATER, use a digital or manual meat thermometer. The chicken will likely cook for another 1 ½ to two hours, depending on your oven and your desired temperature. You should check the temperature with a meat thermometer every so often.

Let the chicken rest outside the oven for 15 to 20 minutes. Also, prick it in the leg joint to see if the juices are running clear to double-check that it’s cooked through.

After removing the chicken from the pan, add mirin and whisk with the pan juices. Pour the mixture into a container and refrigerate it for at least 24 hours. Once the fat has separated, use a spoon to discard the fat. This is now your gravy. Store it from one chicken to the next. It’s very rich, so only a little drizzle will go a long way to give a deep, complex flavor. Store the “chicken sauce” in a glass container in the refrigerator and can use it across chickens.

Adapted from a Canyon Ranch Handout, 1992
Serving Size: 4

¾ cup baked, peeled and mashed sweet potatoes (about ½ pound)

1 ½ teaspoons melted, unsalted butter or avocado oil

1 egg

½ cup almond milk (I like MALK)

½ cup of a combination of buckwheat flour and rice flour, for gluten free

1-teaspoon baking powder

¼ teaspoon salt

1. Preheat waffle iron.

2. In a large bowl, combine sweet potatoes, butter or oil, egg and almond milk. Beat until blended. Add flour, baking powder and salt. Stir until smooth.

3. Spray waffle iron with non-stick cooking spray. I like Spectrum high-heat canola.

4. Pour ¼ cup of batter onto center of waffle iron and bake.

Makes 4 servings.

You can make the batter the night before, refrigerate and be a hero in the morning. Another alternative is to bake the sweet potatoes the night before and the kids do the rest of the prep together in the morning. Good bonding and learning occur…Everyone loves this one.

 

Adapted from The Original New York Times Cookbook by Craig Claiborne, 1961

Ingredients:

• Water
• Eggs at Room Temperature

Steps:

1. In a saucepan, bring enough water to a rapid boil to cover the eggs to be cooked.
2. Place each egg on a spoon and lower it into the water. Reduce the heat until the water barely simmers and cook the eggs to the desired degree of doneness. For soft-cooked eggs, leave the eggs in the water for 3 to 4 1/2 minutes. For hard-cooked eggs, leave the eggs in the water for 10 minutes, drain immediately, and plunge the eggs into cold water. This causes a jacket of steam to form between the egg and shell to facilitate peeling.

My Personal Notes:

While this recipe may not seem like a recipe at all, I find myself referring to it every now and again before making hard-boiled eggs. The minor directions on when to submerge in boiling water and for how long make a huge difference in this basic meal component.

This recipe was adapted from The Original New York Times Cookbook by Craig Claiborne. I received this book as a wedding gift in 1986, and it was old then!

Adapted from The Original New York Times Cookbook by Craig Claiborne, 1961

One of the most common mistakes in cooking corn on the cob is overcooking it.

Ingredients:

• Boiled Salted Water
• 6 Ears of Corn

Steps:

1. Bring enough water to boil to more than cover the corn when it is added to the kettle. Add 1 tablespoon of salt for each quart of water. (I cut back on this, and my corn is still great.)
2. Remove the husks from the corn and neatly break off or trim each end. Drop the corn into the boiling water and return to a boil. Turn off the heat immediately and let the corn stand in the water for exactly 5 minutes. Serve with plenty of butter and a pepper mill. Personally, I skip this when I’ve bought fresh, local, and/or organic corn on the cob. You can also husk your corn in the store to avoid all that corn hair around your kitchen.

My Personal Notes:

While this recipe may not seem like a recipe at all, I find myself referring to it every now and again before making corn on the cob. The minor directions on when to submerge in boiling water and for how long make a huge difference in this basic meal component.This recipe was adapted from The Original New York Times Cookbook by Craig Claiborne. I received this book as a wedding gift in 1986, and it was old then!

This is a combination, with a few additions, of the Medical Medium Heavy Metal Detox Smoothie and Liver Detox Smoothie. I added the lime, aloe, and mint, and the cauliflower alternative.  

Ingredients: 
One Cup of Raw Pumpkin Seeds 
Three-Quarters Cup of Walnuts 
One-Quarter Cup of Pecans 
Two Tablespoons of Cashew Butter or Almond Butter. I like MaraNatha Raw Organic Almond Butter and Artisana Raw Organic Cashew Butter. I combine the two. 
Ted Medjool Dates, Remove Pits 
Three-Quarters Cup of Dried Cherries 
Two Tablespoons of Chia/Flax Meal. I make my own by grinding the seeds in a coffee grinder. Beware of flavored packaged varieties containing sugar. 
Three Tablespoons of Cacao Nibs 
One Tablespoon of Maca Powder 
Two Tablespoons of Coconut Oil. I like Dr. Bronner’s or Spectrum organic. 
Sea salt — About 1/8 Teaspoon 

Use organic ingredients. 

Place all ingredients in a food processor and pulse until smooth. Form balls with one leveled tablespoon measure and use your hands to round. 

Optional: Grind in a coffee grinder: dehydrated/dried raspberries or strawberries, or ground pumpkin seeds, and roll the balls in the powder to create a colorful treat. Organic shredded coconut is another option with more of a pronounced taste. 

No added sugars or sweeteners. 

Yields about 40 energy snacks, depending on the size you roll into balls. 

Adapted from Chef Marcella 

Here are three variations for easy and delicious salmon. All are cooked the same way with different rubs. All three recipes use four 6-oz. salmon fillets, salt, and freshly ground pepper to taste. 

Provencal Salmon 
1 Tablespoon of Fennel Seed 
1 Tablespoon of Fresh Rosemary 
1 Tablespoon of Minced Orange Zest (Bottled Is Fine) 
2 Tablespoons of Olive Oil or Clarified Butter 

Porcini and Pumpkin Seed Salmon 
2 Tablespoons of Raw, Shelled Pumpkin Seeds 
2 Tablespoons of (Roughly) Dried Porcini Pieces 
2 Tablespoons of Grape Seed or Other Neutral Oil or Clarified Butter 

Four Spice Salmon 
1 Tablespoon of Coriander Seed or Ground Coriander 
¼ Teaspoon of Whole or Ground Cloves 
1 ½ Teaspoons of Cumin Seed or Ground Cumin 
1 Teaspoon of Freshly Grated Nutmeg (Less If Using Ground, Dried Nutmeg) 

To Cook Spice-Rubbed Salmon: 
Season fillets on both sides with salt and pepper. Grind spices in a coffee or spice grinder. (Don’t wash fresh spices. They will stick, and you are cooking off any impurities.) Press mixture into the top of each fillet. 

1. Preheat oven to 400 degrees. 
2. Preheat a large non-stick skillet (I like the square pan with ridges) over medium-high heat for 3 or 4 minutes. Add the oil or clarified butter, and when it shimmers, place the fillets, coated side down, in the pan. Cook for about one minute, or until the spice mixture forms a nicely browned crust. 
3. Turn the fillets and cook about a minute more, then transfer (in the same pan) to the oven. Cook for about four minutes for rare salmon, five to six minutes for medium rare, and eight minutes for well done. 

   Try variations: I lightly brush the salmon with “O” olive oil in the blood orange or Meyer Lemon flavor, add salt, pepper, fresh rosemary, and a splash of tamari to the top, and use the above cooking method. Depending on the condition of the pan, I may spray a little cooking spray on it immediately before adding the fish. Play with your own ideas.  

   Adapted from The New York Times, February 4, 1998 

   For the original recipe, see http://select.nytimes.com/gst/abstract.html?res=F30F1FFB345E0C778CDDAB0894D0494D81. 

    

I buy several bunches of bananas at a time. Once they just start to ripen, I wash the outsides with soap and water, peel the bananas and store them in the freezer. I then take one at time and slice. The frozen banana converts digestible starch into resistant starch which improves insulin sensitivity and improves digestions and helps us to feel fuller.

I add:

1 tablespoon of freshly ground flaxseeds. Don’t buy pre-ground—the flaxseeds quickly lose their efficacy once ground. Best is at-the-moment in a coffee grinder. I grind enough for about 3 days and store in a glass container in the refrigerator.

1 teaspoon of maca powder: Maca can help to balance hormones and it is an adaptogen that can improve cortisol levels and stress. It also includes amino acids, iron, magnesium and zinc, all good for healthy hormones.

½ teaspoon Ceylon cinnamon—helps to balance blood by improving insulin sensitivity and slowing carbohydrate digestion

½ teaspoon cinnamon

½ teaspoon cardamom

I generally have this after a savory brunch of salmon salad from canned wild red sockeye salmon, cucumber with olive oil and sea salt, broccolini, and a half avocado with a sprinkle of Everything Bagel spice blend.

 

March 2026

This is a go to for me all year, especially in the post-wild salmon season. You can double the sauce ahead of time to have enough to make this twice and fast.

INGREDIENTS

Yield:4 servings

· 2 tablespoons unsalted preferably organic, pastured butter plus 2 tablespoons extra virgin olive oil. I like Spectrum, organic, cold pressed. Original recipe = 4 tbs. unsalted butter. Or use 4 tablespoons of olive oil to lower saturated fat.

· 4 garlic cloves, finely grated or minced

· 2 tablespoons minced thyme leaves. Original recipe = for 1 ½ tablespoons

· 1½ teaspoons curry powder

· 1½-2 teaspoons ginger juice: grate whole ginger with peel, squeeze out juice from pulp into a glass and pass through a fine mesh strainer. Extra can be used as tea or in tea. I do this whenever a recipe calls for grated ginger. Original recipe = 1 ½ teaspoons grated ginger. The juice is where all the flavor is, and you can skip the step of peeling the ginger which can be hard on your nails.

· 1/8 to ¼ teaspoon fine sea salt, more as needed. Original recipe = ¼. Sea salt is quite a bit stronger than table salt. You want just enough to enhance the flavors without overpowering them

· Heaping teaspoon or more finely grated lemon zest. Original recipe = ¾ teaspoon

· Ground black pepper, to taste

· 4 (6-ounce) wild grey sole or any other thin white fish filet you can get wild and fresh. Original recipe = blackfish, flounder or hake fillets

· Fresh lemon juice, for serving

· Dill fronds or fresh parsley, for serving

· Olive oil spray. I like Spectrum Organic Olive Oil spray.

Step 1

Heat the broiler. In a small saucepan over medium melt butter and add olive oil. Stir in garlic, thyme, curry powder, ginger juice and 1/8 to ¼ teaspoon salt; heat until fragrant, about 1 minute. Stir in lemon zest. Stir all together and remove from flame.

Step 2

Season fish with salt and pepper and place on a rimmed baking sheet. I use a the bottom of a broiler pan sprayed lightly with olive oil spray. Pour sauce over fish, spread it around evenly, and broil until fish is flaky and cooked through, about 4 to 5 minutes. Top with a squeeze of lemon juice and fresh dill, and serve

Adapted from https://cooking.nytimes.com/recipes/1018573-broiled-fish-with-lemon-curry-butter

If you feel ill health coming on, brew a wellness elixir. Simmer three sliced lemons, one teaspoon freshly grated ginger, one clove freshly minced garlic, and one quarter teaspoon cayenne pepper in five cups water until the lemons are soft and pale. Strain a portion into a mug and add honey by tablespoons until you can tolerate the taste. Drinking this potent mixture of antibacterial, antiviral, and antifungal ingredients three times each day can ensure your symptoms never progress into a full-blown illness.

We drink it once a day, heated up, preventively. Make one big batch to last a week; it stores nicely in the refrigerator.

Adapted from Daily Om 9-29-09

The skin smoothing effects emanate from the naturally exfoliating salts combined with the cleansing from the olive oil and the moisturizing from the coconut oil. This will make your skin silky smooth and bathing suit ready!

In a small bowl, stir together

½ cup finely ground sea salt

2 tablespoons extra virgin, preferable organic, unrefined olive oil

2 tablespoons organic, unrefined coconut oil

Moisten your skin with a warm washcloth, gently massage the blend in from head to toe and shower off. Add a few drops of lavender oil to make this an aromatherapy experience.

Enjoy!

You can double or triple this recipe

2 eggs

2 tbsp. coconut oil or ghee (melted)

1/4 tsp. real vanilla extract (or coconut)

1/3 c. coconut milk

1 tsp. honey—I like Wedderspoon’s Manuka honey, K Factor 16 in a glass jar

1/8 tsp. salt

3 tbsp. sifted coconut flour

1/8 tsp. baking powder

Blend eggs, oil, extract, coconut milk, honey and salt.

Sift coconut flour and baking powder and mix into wet ingredients.

Try “Cooking with Coconut Flour” by Bruce Fife (ND)….a no nonsense but good cookbook.

Enjoy!

1 or more bunches of kale

Good quality organic olive oil, unrefined if possible (I like Spectrum Organic Extra Virgin)

Sea salt

Preheat the oven to 450 degrees.

Strip the kale leaves off the kale and rinse. Create a V shape, with your hand by separating your thumb and first finger. Place the kale stem into the V and you should be able to easily pull the leaves from by sliding the stem through the V. Rip the leaves into small to medium sized pieces. Use a salad spinner to dry. Alternatively, you can put the torn leaves in a Ziploc with a few tablespoons of olive oil to coat. I like this way.

Spread the leaves out on a cookie sheet lined with parchment paper and lightly coat with olive oil, using a tongs to distribute the oil. It’s best to cover the pan in a single layer rather than heaping too much on at one time.

Place the cookie sheet in the preheated oven. Set the timer for about 5 minutes and take the kale out. Use a tongs to turn the kale a few times so that it is evenly coated with the olive oil and so that it doesn’t burn.

Use your sense of smell and if you smell it burning take it out and turn it again.

Turn a few more times until it is crispy but not burnt. The cooking time will be about 15-20 minutes total depending on how much kale you put on the baking sheet and how your oven distributes the heat. Sprinkle with a good quality sea salt to taste. You can think of the crispy kale as yummy green potato chips!