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Weekly Recipes

Brownies to BEET

School has begun and with it, after-school snacks and the healthy lunch challenge! Are you finding it difficult to incorporate beets into your kiddos nutrition....do YOU find it difficult? Beets are an amazing root with benefits ranging from healthy blood pressure, healthy skin, increased physical endurance, and healthy libido. Sneak them into your kid's dessert with this delicious recipe!
Brownies to BEET

2/3 cup soft steamed beets, roughly chopped
2 large eggs
2 Tablespoons granulated sweetener like monk fruit (Norbu, Lakanto, NuNaturals)
1/2 cup coconut oil, melted and cooled but not to solid form
1/ 4 cup vanilla extract (for Candida,Simply Organic Madagascar Vanilla)
1/2 cup cocoa powder
1/3 cup almond flour
2 Tablespoons coconut flour
1/8 teaspoon coarse salt
1/4 teaspoon baking soda
Optional: 1/2 cup chocolate chips for garnish (for Anti-inflammatory diet)

*Preheat the oven to 350F and lightly grease an 8"x8" baking dish. (tip: line bottom with parchment paper)
*In the bowl of a food processor, combine all ingredients and puree on high until the mixture is smooth, periodically scraping the sides and bottom of the bowl to make sure everything is evenly incorporated.
*Pour batter into prepared baking dish.
*If you're using the chocolate chips, you can sprinkle them across the top of the batter before baking, or save them to melt and decorate with. (only for Anti-inflammatory Diet)
*Bake for 35-40 minutes, or until a tester comes out clean.
*Allow to cool completely in the pan before slicing or cutting out shapes. If you plan to cut out shapes, chilling completely in the fridge before doing so yields the cleanest cuts.

Store in an airtight container at room temperature for up to 3 days, or in the freezer for up to 3 months.



·         1 – 15 ounce can full-fat coconut milk (Be sure there are no fillers: Native Forest brand or Aroy-D)

·         3 probiotic capsules


·         1 cup fresh or frozen blueberries

·         1 teaspoon lemon juice

·         1 teaspoon chia seeds

·         Optional: 2 tablespoons maple syrup OR substitute 1 tsp of stevia for SIBO and Candida


1.      Shake the can of coconut milk then open it and pour it into a 2-cup glass jar. Twist open the probiotic capsules and empty the powder into the coconut milk. Discard the capsules.

2.      Stir the probiotic into the coconut milk using a plastic, ceramic, or wooden spoon. Cover the jar with cheesecloth or a piece of paper towel and secure it with an elastic band.

3.      Set the jar aside in a warm spot that is out of direct sunlight. After two days, move the jar to your fridge. It will take 8-12 hours for the yogurt to chill and thicken.

4.      Serve your coconut yogurt on its own, with a little cinnamon, or with the chia blueberry jam.


1.      Place the blueberries, lemon juice, chia seeds, and chosen sweetener in a small pot. Bring the pot to a boil over high heat then reduce the heat and simmer for 5 minutes. Remove from the heat and let the jam cool.

2.      Store in a clean jar in your fridge for up to one week.


Attention all of you sardine lovers...and haters=-) If you are still on the fence about adding this nutrient dense fish to your menu, then give this recipe a try! Sardines are rich in crucial omega-3 fatty acids, are more cost-effective than wild-caught salmon AND are natural very low mercury due to their size. Enjoy this light and protein-rich dish!
Sardine Fritters (adapted from Vital Food Therapeutics)
Serves 4-6
2 tablespoons Trader Joe’s jalapeno sauce or similar low FODMAP hot sauce
2 tablespoons coconut aminos
2 tablespoons fresh lime juice
1 head butter lettuce
Two tins of wild caught sardines, drained
2 eggs
1 teaspoon garlic oil
¼ cup chopped fresh parsley leaves
¾ cup almond meal
Avocado oil for frying
1 lemon cut in wedges

1. Whisk the hot sauce, coconut aminos, and fresh lime juice together in a small bowl to make the sauce. Set aside.
2. Select eight medium size leaves from a head of butter lettuce. Wash and dry them.
3. To make the fritters, place the sardines, eggs, garlic oil, parsley, almond meal, and Parmesan cheese in a food processor. Process until all the ingredients are incorporated.
4. Make small balls (approximately 1 inch in diameter) from the sardine mixture and set aside.
5. Heat about an inch of avocado oil in a large saucepan till it is hot but not smoking.
5. Fry the sardine fritters in batches, for approximately four minutes until golden brown, turning them once with tongs.
6. When done, place the fritters on a plate with a paper towel to absorb the oil.
Serve a couple fritters in each leaf with sauce over them.