Sugar Free Breakfast Smoothie


Breakfast is tricky for me. I am not hungry in the morning! I know it’s supposed to be this big healthy meal full of protein and fabulous vitamins to start the day off, but quite frankly at 7am I am too tired to chew. I also love to sleep! So I wake up at the last possible second. If I am to eat a ‘proper’ breakfast, I would have to wake up earlier in order to prepare it. Realistically, in the actual life of me…..not going to happen.

So I have resorted over the years to either a piece of fruit in the car while I’m driving to work, or a smoothie. Since I am erradicating all Candida from my life for this experiement, I can no long have fruit sugars. According to the experts I’m allowed to eat only the following fruits:

  • Berries
  • Grapefruit
  • Lemon
  • Lime
  • Green Apples
  • Avocado
  • Fresh Coconut

Part of me is tempted just to throw every one of those fruits into a blender and call that a smoothie, but that would be WAY too much fruit sugar all at once. So I add as much protein as I can. I have noticed that this keeps me full for a very long time. I normally take a lunch hour around 1pm, and this satisfies until then for sure!

smoothie 1

Green Apple Smoothie

1 Large  Green Apple- seeded & cored (if your blender is a little on the wimpy side you may want to peel it as well)

5 medium carrots

1 cup homemade yogurt

2 raw eggs*

1 cup greens (not Kale, not making that mistake again)

1 Tbsp coconut oil


  • Put it all in the blender, duh
  • Pour it in a glass and get in the car and go to work! Hurry up you have 1 minute and 8 seconds to be out the door!
  • * I wouldn’t consume the average commerically farmed egg raw. That shit will kill you. I am lucky to be madly in love with a chicken farmer, who grows me organic, completely free-range and soy-free eggs (why soy free you ask? READ THIS). They are bright orange-yolked bundles of goodness, full of Omega 3’s and all 23 essential amino acids. Really, the perfect food. You should find yourself such a source and eat raw eggs until the cows come home. Or the chickens in this case.

green smoothieWhat does it taste like you ask? It tastes mildly sweet and very creamy with a bit of tartness from the yogurt and the apple. You could probably sweeten it with Stevia or something, but I like it just fine as is. But I’m weird so…

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Real Food Recipes

Ham and Asparagus Strata

This is an easy make-ahead breakfast. You can mix it up the night before and then bake it the next morning. It also makes a fast and easy dinner.

Ham & Asparagus Strata

4 English muffins, torn into pieces

2 cups cooked ham

2 cups fresh asparagus, cut up

4-6 oz Gruyère cheese, cubed

5 eggs, beaten

1/3 cup sour cream

1 1/2 cups milk

2 Tbsp onion, finely chopped

1 Tbsp Dijon mustard

1/2 tsp fresh black pepper

  • Grease a 2 quart casserole dish. Spread half of the english muffin pieces on the bottom.
  • Top with ham, asparagus and cheese cubes
  • Top with remaining english muffin pieces
  • In a bowl, whisk together eggs, sour cream, milk, onion, mustard and pepper
  • Pour this mixture over casserole dish, coating everything evenly
  • Cover and chill for 2 to 24 hours
  • Bake, uncovered at 325 degrees for 60-65 minutes

There are a zillion variations on this recipe. I have replaced the ham with chicken before. I have used broccoli instead of asparagus. I have used swiss instead of Gruyère. Let your imagination go wild!

Real Food Chocolate Filled Crepes

A hot crepe filled with warm chocolate pudding. Mmmm it doesn’t get any better than that. This  is surprising easy to make, and a very large batch can be made.

Real Food Chocolate Pudding

1/3 cup honey

4 Tbsp arrowroot powder (or organic corn starch)

2 Tbsp cocoa powder

2 cups raw milk (you can also use coconut milk)

1 tsp homemade vanilla extract

In a 3-4 quart saucepan whisk together the arrowroot powder, cocoa and milk. Turn on the heat to medium and stir in the honey. Continue to stir until pudding thickens. Turn off heat and stir in vanilla. Set this pan aside while you make the crepes.

Real Food Crepes

This is a double recipe and makes 16 large 12″ crepes

6 eggs (from the happiest hens you can find)

2 cups flour

1 1/2 cups water

2 cups milk

2 Tbsp raw honey

2 tsp vanilla

1/2 tsp salt

Lots of butter or coconut oil for frying

  • Mix ingredients together in a blender or with a whisk and let stand for 10-15 minutes. Heat a 12″ skillet to medium high heat. Melt 1 tsp butter in pan.
  • Pour 1/3 cup of batter into pan. Tilt pan to spread batter all around.
  • Immediately take your spatula and gently lift all around the edges of the crepe. This helps it from sticking, when it’s time to flip.
  • Cook for one minute. You will notice it starting to firm up, and you will see very small bubbles forming.
  • Flip over and cook for 1 minute.
  • Transfer to a plate and spread a thin 1-2 Tbsp of chocolate pudding onto crepe. Roll up and serve.
  • Sprinkle with powdered sugar if you’re trying to impress someone
  • The first crepe always gets mangled. And the cook gets to eat it, so nanner nanner 🙂

These are excellent warm, and just as excellent the next day cold.

I have made many different variations of crepes, and have come to the conclusion that everything tastes amazing when rolled up in these delicate thin pancake-like creations. I have tried:

  • Smoked Salmon and Gouda Cheese
  • Strawberries and whipped cream
  • Blueberries and cream cheese
  • Bacon and Smoked cheese
  • Almond butter and honey
  • Ham and green peppers
  • Grilled pumpkin and cinnamon
  • Carmelized onion, tomato and swiss cheese
  • Roasted eggplant and mushrooms
  • Banana slices and yogurt
  • Cooked apples and nutmeg

What are your ideas?

Chorizo and Scrambled Egg Muffins

Chorizo and Scrambled Egg Muffins

1/2 lb chorizo (any breakfast sausage or bacon will work)

5 eggs scrambled

2 eggs for batter

1 cup flour

1/2 cup cornmeal

3 Tbsp maple syrup

2 tsp homemade baking powder

1/2 tsp salt

1 cup whole milk

1/3 cup coconut oil, gently melted

  • In skillet brown sausage. Set aside
  • In skillet scramble 5 eggs. Turn off heat.
  • In large bowl combine dry ingredients; flour, cornmeal, baking powder, salt.
  • Make a well in the middle of the bowl. Add milk, oil, maple syrup and remaining 2 eggs. Mix well.
  • Fold in eggs and chorizo,
  • Fill a buttered muffin pan. Use 1/4 cup of batter for each muffin. Each muffin cup should be full to the top.
  • Bake in 400 degree oven for 16-18 minutes. Tops should be golden brown.

These are excellent hot or cold. I really love the texture! You have the light, flakey muffin and the density of the scrambled egg pieces. They also have the sweet and salty thing going.  As usual I make a large batch and take them to work for a fast high protein snack. I have also mixed in 1/2 cup of shredded cheese before baking, and they are delicious that way too. I just didn’t happen to have cheese today 🙂

Homemade Yogurt at room temperature

my favorite breakfast

I have always loved yogurt. I already posted how to make yogurt in the crock pot. For those of you who found that method time consuming or who don’t have a crock pot you will be excited to learn that Cultures for Health has several yogurt cultures that grow just fine at room temperature.

I have purchased many products from Cultures for Health, and I am always so excited when they come in the mail. My most recent purchase was a Viili Yogurt culture from Finland.

Viili cultures at 68-78 degrees, right on your counter-top. It has a mild taste, and is moderately thick. The beautiful part is you only have to purchase the culture one time. After you make yogurt, reserve a small amount and use it to start the next batch. You can make yogurt indefinitely with just one purchase.

I love anything that helps me save money! Because of its taste and consistency it is also a good substitute for sour cream in any recipe. It makes a delicious frozen yogurt (I like it with dark chocolate or carob chips). I also strain some of the yogurt through cheesecloth until it is very thick. Then you can flavor it with any herb or spice that you like. It makes the best cream cheese cracker spread I’ve ever eaten. Now you never have to buy yogurt, ice cream, sour cream or cream cheese again. Isn’t that cool!

Viili Yogurt Instructions

Place culture in milk at a ratio of 1 Tbsp per cup of milk

Leave in warm room for 12-18 hours

Remove 1/4 cup of yogurt to use for the next batch and eat the rest!

The flavor is really good, mildly sweet. Perfect over blueberries. No additional sweetener is required.

Full of many probiotics including Lactococcus lactis subsp. cremoris, Lactococcus lactis subsp. lactis biovar. diacetylactis, Leuconostoc mesenteroides subsp. cremoris.

Questions? Just leave a comment and I’ll try to help. This post featured Make it Yourself Monday and Mix it Up Mondays

Making Yogurt in the Crock Pot

I am a huge fan of yogurt, but I don’t like any of the store-bought kinds I have ever tried. Even expensive organic yogurt is too sweet for my taste. I thought that making yogurt myself would be really hard, and require a lot of patience and messing with specific temperatures and formulas. I thought I needed to go buy a yogurt maker.  None of that turned out to be true. Here is the easy way!

Easy Yogurt in the Crock Pot

1 gallon milk (not ultra-pastuerized)

1 small container organic yogurt. Plain un-flavored

Pour milk into the crock pot and close the lid. I use raw milk from a local farm, but the healthiest milk you can get your hands on is fine. Ultra-pastuerized milk (it will say that right on the container) is heated to a very high temperature and doesn’t culture well.

  • Turn crock pot on HIGH and leave it alone for 2 hours.
  • Turn crock pot OFF and leave it alone for 2 hours
  • Pour in the container of yogurt and stir. Replace lid.
  • Place whole crock pot into your oven and wrap it up in 2 or 3 layers of bath towels or a thick blanket. Turn on the oven light.
  • Leave crock pot alone for 6  to 8 hours.

That’s it! You now have a whole gallon of yogurt and you didn’t have to do hardly anthing!

Now take 1/2 cup of this yogurt and put it in a container in the fridge and label it (so nobody eats it). Now you can use this yogurt to make the next batch, and you will never have to buy store-bought yogurt again!

My cost, even using expensive raw milk at $7.00 a gallon is only .05 cents per ounce.

I eat some over blueberries for breakfast. I use a piece of cheesecloth or a fine colander and strain the whey out of half of it to make greek yogurt. I use half of the greek yogurt and strain it even further, with a weight on top and make yogurt cheese. I use all that whey to ferment various other recipes. Amazing all the uses out of a single gallon of milk!

Homemade Yogurt Cheese

If you need a great resource for yogurt, kefir or sourdough starters, check out Cultures for Health. They have excellent tutorials on their site!

My favorite soaked Oatmeal

There are a gazillion soaked oatmeal recipes out there. I am a big fan of oatmeal, and this is a great, quick breakfast for those of us who have banned the dreaded box of cereal from the house 🙂

My Favorite Soaked Oatmeal

Advance preparation: you are soaking the oatmeal for 24 hours, so start this meal 1 day before you actually want to eat it. You can make a large batch if you like, as it reheats very well.

2 cups rolled oats or steel-cut oats

3 cups pure water

1/4 cup whey (or buttermilk, kefir, or yogurt)

Mix in a stainless steel or glass saucepan and leave out on the kitchen counter for 24 hours. The grains will soak and develop a wonderful flavor. The soaking also reduces the number of phytates in the grain. Phytates are an anti-nutrient. Meaning they carry vitamins and mineral out of the body.

Place saucepan on burner and turn on medium heat. To the pot add:

1/3 cup dried cranberries

1/2 cup walnuts

1/4 cup coconut oil

1/4 cup raw maple syrup

dash of salt

Cook 10 minutes. I don’t know what it is about this particular combination, but I can’t get enough of it. It is creamy, but crunchy. Sweet, with a vague hint of sour. I love the tartness of the cranberry mixed with maple. Who knew a person could get so excited about oatmeal 😉

Sweet Pepper Frittata

Sweet Pepper Frittata

1 onion diced

3/4 cup green bell pepper (1 medium)

3/4 red bell pepper (1 medium)

2 Tbsp butter

8 free range eggs

1 1/2 cups shredded cheese (I love it with smoked Gouda!)

1/2 tsp each sea salt and fresh pepper

Melt butter in pan, sauté onions and peppers. Combine all other ingredients in a bowl and mix in the veggies. Pour into ungreased casserole dish (8×8)

Bake at 350 degrees for 30 minutes, or until center no long jiggles when you bump the pan.

This is a great protein rich breakfast to make at the beginning of the work week. I cut it into squares and put it in lunches. Its yummy wrapped in a homemade tortilla.



Perfect Cornbread

I don’t know about  you, but in a previous life I think I was from the deep south! I love a hot piece of cornbread with butter.

Perfect Cornbread

1 cup flour ( I use sprouted wheat)

3/4 cup Cornmeal

2 tsp homemade Baking Powder

3/4 tsp salt

3 Tbsp Sugar ( I use rapadura)

1/4 cup Coconut Oil-melted

1 Tbsp Butter-melted

2 pastured Eggs

1 cup milk

Additional 1/4 cup of butter for pan

Mix dry ingredients. Add all wet ingredients and stir.

Heat your oven to 400 degrees, place a 10″ cast iron skillet in oven to get really hot. Melt 1/4 in the pan and swirl around. Pour batter in hot pan and bake for 18-20 minutes until edges are brown and crispy.

I have made this a hundred times and it always turns out perfect.

How to make flour tortillas

I always thought that making homemade tortillas would be difficult. I was prepared for several failed attempts. I was really surprised when it turned out to take only 20  minutes!

Flour Tortillas (1 dozen large burrito size)

3 1/2 Cups Flour (I used sprouted whole wheat)

2 tsp sea salt

2 tsp homemade Baking Powder

1/3 Cup butter

1 Cup Hot water

Mix dry ingredients in bowl. Cut in butter with a fork or pastry cutter, until like coarse crumbs. Stir in hot water. Knead for exactly 3 minutes. If you are using a food processor pulse for 30 seconds, rest, then pulse for 30 seconds.

Let dough rest for 15 minutes. Take this time to preheat your cast iron skillet or other heavy pan to medium high. I fry these dry with no oil because they store better that way, but you can very lightly oil the pan if you like. Too much oil and your tortillas will be crunchy like giant tortilla chips!

Separate dough into balls about 2″ in diameter.

Roll out dough balls on floured surface. Flour the counter and your rolling-pin. Tortillas should be very thin, almost to the point of breaking through. I like to roll out all the dough and then fry, but if you’re a great multitasker you can do it all at once.

Place tortilla on very hot pan. As soon as you see bubbles form (about 1 minute) flip and cook 1 minute more.

Can you believe it’s that easy? I couldn’t! My boyfriend Rob is really appreciating these right now. His mother is from Mexico and he told me once that the food he missed the most is fresh tortillas straight out of the pan smothered in butter. I’m so glad they turned out this good on the first try!

I’m going to try traditional corn tortillas next. I’ll let you know how it goes. Wish me luck!

P.S Have you ever had a tortilla roll with almond butter and strawberries? You should try it!

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