registered Dietitian nutritionist

Food Medic Recipes

    Ingredients:

    • 2 pounds grass fed beef bones
    • 2 tbsp apple cider vinegar
    • 4 liters of high quality water
    • ½ large yellow onion
    • 2 stalks celery
    • 1-2 med carrots
    • 1 bunch organic parsley
    • 2 bay leaves (optional; suggest if taste tends to be more gamey to you)
    • 1 Tbsp black peppercorns
    • 4-5 garlic cloves
    • A handful of dried mushrooms (turkey tail, reishi, shiitake, chaga, or other medicinal mushrooms)

    Directions:

    1. Preheat the oven to 375°F
    2. Place the beef bones onto a sheet pan. Roast in the oven until well browned. Transfer bones, fat, and caramelized remanences into crock pot. Add the remaining ingredients, including the vinegar.
    3. Pour in 1 gallon of cold water.
    4. Allow to slowly simmer on low for 48 hours.
    5. Remove pot from the stove and carefully strain through a cheese cloth of fine meshed colander.
    6. Cool then store in glass jars in the fridge.
    7. Use within 3-4 days or freeze in appropriate containers.

    Nutrition advantages:

    Bone Marrow is an excellent source of Omega-3 fatty acids, conjugated linoleic acid (a potent cancer inhibitor), iron, zinc, selenium, Vitamin A in its whole form, and alkylglycerols (enhancing white blood cell production). It is also a vehicle for transporting oxygen to cells and one of the top remedies for healing the gut lining.

    Ingredients:

    • 3 tablespoon Extra Virgin Olive Oil (cold pressed)
    • 24 drops, Liquid Stevia (depending on the length of your dropper may be 1-2 droppers full)
    • 2 egg, Large Eggs
    • 2 tsp Vanilla extract
    • 3 tbsp coconut flour
    • 1 tsp Baking Powder
    • 1 tbsp Tigernut Flour
    • 3 oz Unsweetened nut milk
    • 1/4 tsp Pink Sea Salt
    • 10 oz Beet Puree
    • 4.5 oz Zucchini Pureed (With Skin)
    • 1/4 c – 1/3 c Cocoa Powder unsweetened

    Mix all wet ingredients together. Combine dry ingredients well. Fold dry ingredients into wet mixture. Pour into an 8 x 8 pan or cake round. Bake at 350 deg for ~30 min.

    • 3 large Cage Free Eggs
    • 1/2 tsp Sea Salt
    • 1 tsp  Cinnamon, ground
    • 1 tbsp Fresh Grated Ginger
    • 1/4 tsp Nutmeg
    • 1/8 tsp Cloves, ground
    • 1 tsp Pure Vanilla Extract
    • 1 1/4  c Unsweetened Nut milk
    • 24 drops, Liquid Stevia Drops
    • 2 cup, Fresh Pumpkin Puree

    Whisk ingredients together. If choosing to make individual servings, I use either ramekins or a silicon cupcake baking tray but you may also use an 8 x 8 pan or round. Bake at 350 deg for 35-45 min.

    Ingredients:

    • 2 large Cage Free Eggs
    • 2 Gelatin Eggs*
    • 1 tsp Pure Vanilla extract
    • 1/2 c pureed apple (granny smith)
    • 8 Tbsp Coconut Flour
    • 1 tsp Baking Powder
    • 1/4 tsp Cream of Tartar (may omit if desired)
    • 1/4 tsp Sea Salt
    • 4 tbsp Extra Virgin Olive Oil
    • 1/2 c Unsweetened Nut milk
    • 16-18 drops Liquid Stevia Extract
    • 1/2 Lemon – Zested & Juiced
    1. Preheat oven to 350 degrees F.
    2. Line a baking sheet with parchment paper.
    3. Stir together oil, vanilla, stevia, lemon juice, lemon zest, and nut milk.
    4. Mix together coconut flour, cream of tarter, baking powder, and salt.
    5. Whisk in eggs and apple puree.
    6. Combine wet mixtures.
    7. Make gelatin eggs and stir into we mix.
    8. Fold dry mixture into the wet mixture.
    9. Spoon 1 heaping tablespoon and spread to the shape of a round cookie.
    10. Bake for 25-30 minutes.
    11. Let cool for 10 minutes

    Should make about 18 cookies.

    *Gelatin Egg: Pour 4 tbsp. of hot water over 2 tbsp gelatin mixture and whisk vigorously. Add 3 tbsp room temp water.

    **Instead of using 4 eggs in this recipe I like to do half with gelatin eggs. Yo may do the whole batch with gelatin eggs if following the AIP diet but just know they will not be as cake-like. Still delicious though

    • 2 Tbsp VitaFiber
    • 30 g Organic Pea Protein
    • 1/2 tsp Pure Vanilla Extract
    • 1 tsp lemon zest
    • 1 tbsp coconut flakes if desired
    Instructions
    For a firm bar
    1. Heat the 2 Tbsp of VitaFiber Syrup in a saucepan over medium heat. When its just starts to bubble, remove from heat and immediately pour into a silicon baking pan.
    2. Add protein powder and lemon zest and blend with a silicon spatula. I have also found it easier to form the bar by folding the sides of the pan in and out around the mixture.
    3. Allow to cool

    What you will need to start:

    1. Your favorite brand Komucha in Plain/Original flavor.
    2. Wide-Mouth glass pitcher
    3. Black, Green, or Oolong Tea bags (may do a mixture if you wish)
    4. Organic granulated sugar
    5. A few glass bottles with plastic lids (may use previously purchased Kombucha bottles)

    Directions:

    1. Boil 1 cup of distilled water. Steep 1 tea bag (Green, Black, or Oolong) & 2 tablespoons of organic sugar. Allow to cool.
    2. Pour Kombucha and prepared tea into a sterile glass pitcher.
    3. Place a paper towel or cheesecloth covering the entire mouth and secure it tightly with a rubberband.
    4. Store in a cool dark cabinet for 7-10 days. (You will know when you have a full Scoby formed at the top.) Now that your Scoby has birthed and you are ready to begin your first official batch of Kombucha!
    5. Boil 1 Qt distilled water.
    6. Steep 8 tea bags and 1/3 cup organic sugar. Once cooled add to starter tea (with Scoby, following directions previous).
    7. Allow at least 1 week to do its magic in the dark cabinet again.
    8. Now you are ready to bottle. Choose if you wish to add specific organic fruits or 4 oz juice to flavor your Kombucha but make sure you reserve 1/4 of your starter + Scoby to do your next batch.
    9. Fill  your sterile glass bottles with flavored mixture. Secure the lids tightly and return to its cool, dark cabinet. Allow for another 5-7 days to rest while it ferments and builds its carbonation.

    This may seem like a lot to get going but it really isn’t. Just takes a little patience initially and then you are ready to rock and roll your Kombucha factory! Every batch will birth another Scoby so you can in essence have multiples going at once depending on how much you drink/go through.

    CHEERS!!!

    Ingredients:

    8 oz Unsweetened Pea Milk (or preferred plant-based milk)

    1 Large Cage-Free Egg

    1 tsp Pure Vanilla Extract

    1 Tbsp Tapioca Flour

    10 drops liquid Stevia

    Directions:

    Beat the egg with a whisk in a bowl for about two minutes. Mix in tapioca flour, vanilla, and stevia until well combined. Slowly add the milk while still whisking for at least another minute longer to combine together.

    Transfer to a saucepan. Keep the heat on medium low and continue to whisk. After a few minutes the mixture will start to thicken. Continue whisking until desired thickness is nearly met. Then take off of heat  and pour in glass bowl to cool. Refrigerate for 30 minutes to overnight.

    Makes about 4 servings

    calories 44
    % Daily Value *
    Total Fat 2 g 4 %
    Saturated Fat 1 g 3 %
    Monounsaturated Fat 1 g
    Polyunsaturated Fat 0 g
    Trans Fat 0 g
    Cholesterol 54 mg 18 %
    Sodium 49 mg 2 %
    Potassium 114 mg 3 %
    Total Carbohydrate 2 g 1 %
    Dietary Fiber 0 g 0 %
    Sugars 0 g
    Protein 4 g 7 %
    Vitamin A 4 %
    Vitamin C 0 %
    Calcium 12 %
    Iron 5 %

    INGREDIENTS

    • 1/2 cup minced red or yellow onions
    • 1 tablespoon minced garlic
    • 1 teaspoon minced ginger
    • 2 tablespoons dried parsley or Fine Herbs blend
    • 1 tablespoons coriander
    • 2 tablespoons basil
    • 5 cups grated zucchini – Keep the peel on if the zucchini are tender (This came to be just shy of 2 lbs by weight)

    OTHER INGREDIENTS FOR THE SOUP

    • 3 tablespoon olive oil
    • 1 1/2 teaspoon vindaloo powder
    • 4 cups Organic Chicken or Vegetable Broth
    • 1/2 teaspoon salt – or to taste
    • 1/2 teaspoon Fresh ground pepper – or to taste

    INSTRUCTIONS

    TO PREPARE THE INGREDIENTS

    • Prepare the ingredients and keep them ready to use: Deseed the fresh chilli, remove the white ribs, and mince the chilli. I like to keep the chilli whole and just slit it down its length deseeding and removing the white ribs, so that the chilli can be removed before the soup is served, and nobody bites into the chilli (unless they relish the heat!) Peel and mince the onion, garlic and ginger. Strip the herb leaves from the stalks, wash dry and mince.
    • Grate the zucchini and retain its juices. Keep the zucchini peel if the zucchini is fresh and young, and if it is mature with a tough fibrous peel, remove the peel and seeds. Grating speeds up the cooking process, however you could dice the zucchini into even sized pieces of about 1 cm sq, if you find it convenient. Toast the shelled walnuts in a pan and slice them. Set aside till required. Tear bread to small pieces. I use the sides too. Mince herbs and toast walnuts for garnish. Slice the walnuts.

    TO MAKE CURRIED CHILLI ZUCCHINI SOUP

    • Heat olive oil in a pan and add the minced garlic and ginger, sauté for 30 seconds. Add curry powder and coriander, sauté for 10 seconds. Add minced onions. Sauté till the onions are translucent, without letting them brown – about 4 minutes
    • Add the grated zucchini, stir it in and sauté for 8 minutes, stirring frequently as the zucchini may have a tendency to stick to the bottom of the pan.
    • Add the broth and bring to a boil. Reduce the stove heat to low, and let the soup simmer for 10 minutes.
    • Add all the herbs. Take the pan off from the stove and transfer the soup to another container to cool. When cool enough to blend, puree in a food processor or hand blender. You may puree the soup till smooth or coarsely blend if you like a little texture in your soup.
    • Place the pureed soup back on the stove. Add half a cup of water if you find the soup too thick for your liking. Season with salt and pepper. Simmer for 5 minutes. Serve hot

    ½ avocado

    ¼ c Unsweetened Almond Milk

    ¼ c water

    ½ tsp onion powder

    ½ tsp garlic powder

    ¼ tsp cracked pepper

    ¼ tsp coriander

    ¼ tsp celery seed

    ¼ tsp dill

    ½ tsp chives

    ½ lemon juiced

    ½ c packed fresh parsley

    Combine all ingredients in blender & blend till it is smooth. May add a little red pepper flakes if you want some heat. Makes 12oz bottle.