Category Archives: Recipes

Here are some of the recipes that we use on a daily basis. They are all sugar free, gluten free and grain free. This is how to eat a healthy lifestyle, or as we say, Live Healthy and be Healthy!

Tomato soup recipe

Tomato soup recipe


12 medium tomatoes

1 large red onion

4 medium cloves garlic

Evoo (Extra virgin olive oil)

1 can tomato paste

5 cups chicken broth

4 tbsp solid part of coconut milk

Balsamic vinegar

Fresh basil

Sea salt

White pepper


Preheat oven to 350 degrees. Cut tomatoes into 1/8 chunks. Do the same with the onion. Place tomatoes and onions on parchment paper lined pan. Drizzle with evoo and stuff garlic into some of the tomatoes so they don’t burn. Roast for 30-40 minutes until look roasted.


Add broth and tomato paste to pot on stove on medium heat. Add roasted tomatoes, onions and garlic to pot. Add fresh basil to taste along with salt and pepper. Add splash of balsamic vinegar (~2 tsp).


Cook on medium for about 15-20 minutes then reduce to simmer. Toward end add coconut milk. Use hand blender in pot to produce smooth consistency.

Janine’s Mushroom gravy (Yummmy)

Gravy is a great addition to many dishes. Since we are grain free, most think that gravy is out of the question because you have to thicken it with flour, and we don’t use any grains or grain products in our diet. Here is a recipe that is grain free and as  close to Paleo as you can get. It is a fantastic ladled  over one of the Almond biscuits, or any other dish that you would use  with gravy with.


8 oz of fresh mushrooms diced

1 onion diced

2 jalapenos (Optional, but sure does add taste) diced

1 teaspoon Salt

1 can (13.66 oz ~) coconut milk, whole fat (important)

3/4 cup stock (chicken, pork, beef, etc.)

2 tablespoons garbanzo flour (more if needed for proper thickness)

3 cloves of fresh garlic diced

1 or 2 tbsp rice bran oil


Start with all ingredients chopped, diced and prepared. Heat (low heat) a saute pan and add oil, then add garlic, onion, and jalapenos (remember, optional) and stir until reduced.  Now add the mushrooms and stock, whisk in the garbanzo flour and bring up heat to a boil for a few minutes. Turn down heat and add the coconut milk and let simmer for a few minutes, then enjoy.

Remember, things like jalapenos and the type of stock you use are all optional. Play around with different flavors, add other spices that you might like, and find your favorite. See, cooking without grains can be fun, and very tasty!


Grain Free Muffins (sub for cornbread)

Here is a recipe that can substitute for the cornbread muffins, dressing for the holiday turkey or just a bread to eat with meals. It is one  we all like. Whip up a batch and enjoy!


1 cup garbanzo flour

2 cups almond flour
1/2 cup oil (walnut, rice bran oil, butter, ghee) liquefied
3 eggs
1 3/4 almond milk (unsweetened)
1/4 cup honey
4 teaspoons baking powder
1 teaspoon zantham gum

1 teaspoon salt ( sea salt or Himalayan best )

Preheat the oven to 375. Line  muffin cups with liners or use baking pan for large loaf. Mix together the dry ingredients and oil until smooth, then beat in the eggs until smooth. Add the remaining ingredients and stir well. Bake 30 to 45 minutes, until a toothpick comes out clean and the top Springs back when lightly pressed.

Thanks Colleen

Pumpkin Pancakes!

These are Paleo (grain free) friendly and lip smacking good!

Pumpkin Pancakes
4 Large eggs (whole)
4 Large egg whites
1 can of canned pumpkin (15-16 oz)
1/2 Cup almond flour
1 tsp baking powder
1/4 cup coconut milk
1 tsp vanilla
1/2 tsp nutmeg powder
1 tsp cinnamon powder
1/2 cup pecans, crushed (Optional)(can substitute other crushed nuts)
1-2 tbs of butter (can substitute Ghee or coconut oil)

Mix all ingredients in a large mixing bowl

Heat your griddle or skillet to a medium heat,
making sure to coat griddle with butter or
other good fat.

Just like traditional pancakes, pour enough batter to
make the size you like. These pancakes do not bubble
Like those made with wheat flour as the batter is slightly
thicker. With medium heat the first side should take
2 to 3 minutes to brown, flip and brown the other side for another 1-3 minutes.

One of my personal favorites (Dr. Jim)

Low Glycemic Biscuits

Here is the recipe for my (Dr. Jim) favorite biscuits. They are low glycemic and Paleo friendly. Just because we avoid grains we don’t have to avoid things that taste good!

Mix: Dry components

2 1/2 cups almond flour

3/4 tsp baking powder

3/4 tsp salt

Mix dry ingredients together in bowl

Cut in:

2 tbs butter or ghee

2 tbs avocado oil

Then add:

2 eggs

1-2 tps honey

Make into biscuits (average 6 per recipe)

Place on parchment paper and bake at 350 deg until golden brown.




Avocado Tuna Salad

Avocado Tuna Salad


  • 2 cans of flaked light tuna
  • 1 ripe avocado
  • 1/2 cup chopped celery
  • 1/2 cup chopped red onion
  • 1/2 red apple, chopped
  • 1/4 cup chopped, toasted walnuts
  • 2 T pickle juice (or water-if too salty)
  • 1 tsp dried dill
  • 1/2 tsp dijon mustard
  • 1/4 tsp cumin
  • salt and pepper, to taste


In a large bowl, mash up avocado with the back of a fork or potato masher. Combine all other ingredients and mix well. Serve on top of greens or enjoy it all by itself. Leftovers can be kept for several days in the refrigerator.

Nutrition Information

Serves:  4 |  Serving Size: 1/2 cup

Note: You can substitute chicken or turkey also. Creates same great tasting salad!