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Ginger Beet Kvass  
Kefir Smoothie 
  Hot Chocolate 
  Yogurt, unheated  
Swedish Limpa
  Whole Wheat Bread 
  Banana Bread  
Sprouted Wheat Banana Bread  
  Blender Batter recipe  
   Buckwheat cereal  
   Breakfast cereal ,dry 

   Meusli Cereal 
Desserts, Sweets 
Ambrosia Fruit Compote   
   Coconut Almond Cookies
(low carb)
Low Carb Fudge
   Oatmeal Cookies  

Low Carb Fudge

   1/2 cup  walnuts
   1/2 cup  coconut oil (you may include some butter)
    2 Tbsp  cocoa, unsweetened
powder (For added benefit use Raw Cacao Nips, an
                      excellent source of magnesium))
    4 Tbsp  honey
      1 cup  almonds unsalted
   6 Tbsp  coconut, desiccated
  1/4 cup  dried cherries or other fruit (optional)

Set coconut oil container in warm water to melt. Line a fudge pan (about 6" by 9") with wax paper.

Chop walnuts and set aside.

Measure coconut oil into pan set at very low heat, just enough to melt the oil. Stir in cocoa powder and honey until melted. Add walnuts and fruit. Remove from heat when everything is melted.

Chop almonds and coconut finely in batches in food processor and add to melted oil and blend with oil mixture.  Spread in wax paper lined pan.

Chill for about 30 minutes (set the timer if you don't want it to get too hard) and cut into 24 pieces. Store in frig.

Serving Size: 1 piece
Calories per piece: 100
Protein: 1.4 gm
Carbs: 5 gm 9~20% of calories)
Fat: 9 gm (~75% of calories)

Optional additions: Brazil nuts or other nuts, peanut butter, chia seeds, super foods like kelp or nutritional yeast


Kombucha - fermented sweet tea that is all the rage, and is so easy to make. My recipe

Kefir Smoothie

1/2 ripe banana
2 cups kefir (yogurt works also)
1/4 cup coconut milk, or some dried coconut
10 drops Clear Stevia 
1-2 tsp flax seed
1 tsp Acerola powder
2-4 Tbsp liquid coconut oil

Place container of unrefined coconut oil in warm water to liquefy. Place the banana, kefir, coconut milk, and Stevia in blender, and blend, increasing speed gradually. While blender is running add the flax seed and then the liquefied coconut oil. When well blended pour into 2 glasses and serve.

Two servings.


  1. Use banana, add fresh pineapple chunks and tsp ginger
  2. Add 1 heaping tsp. cocoa powder and tsp cinnamon
  3. Use strawberries in place of banana (freeze fresh strawberries in season. This is a wonderful way to get fresh strawberry flavor in winter without a lot of sugar.)
  4. Use peaches in place of banana. Flavor with a dash of nutmeg. (Flash freeze fresh peach slices in season, store in bag in freezer. These are perfect for smoothies)
  5. Add cinnamon or nutmeg for flavor
  6. Use banana and cup blueberries
  7. Add a bit of frozen cherry juice concentrate to banana, or substitute cherry juice instead of banana
Ginger Beet Kvass (link to a text file)
Kvass, the name given to a traditional Russian drink made from fermented cereal grains and vegetables, generally contains less than 1% alcohol, provides lactobacillus bacteria and electrolytes, and has traditionally been used to treat the sick. Beet Kvass is made from beetroot, salt, kefir whey and water, but tastes a little bland. The following recipe for ginger beet kvass is a bright red beet colour and tastes great. Recipe adapted from one by Abby Eagle, in Australia -

Ambrosia Fruit compote

This is my favorite for dessert, with lots of variations possible - better than ice cream, and nourishing to boot. Quantities are approximate no need to measure carefully!

2 Tbsp clean warm water
2 Tbsp "coconut cream concentrate" (sources and alternates below)
1/2 cup yogurt or kefir
3- 4 drops clear stevia (a tsp of agave nectar is nice with the stevia as the sweetener)
As desired, dried coconut or canned coconut milk
As desired, cut-up fresh fruit (pear, peach, strawberries, raspberries, etc.)
As desired, chopped crispy nuts (almonds, brazil nuts, macadamia nuts, walnuts)
As desired, dash of sweet spice, such as cinnamon, ginger (or chopped candied ginger), or nutmeg

Place some hot water into a bowl to warm the bowl. Pour off all but about 2 Tbsp water, add the coconut cream and stir to make a smooth paste. Blend in yogurt and stevia. Stir in remaining ingredients and serve. Two servings.

Good combinations:
blueberries, brazil nuts, ginger
peaches, walnuts, nutmeg
mango, macadamia nuts, cinnamon
persimmon (very soft, dead ripe!), slivered almonds, ginger (This makes a fabulous orange pudding!

Coconut cream concentrate is from Tropical Traditions. Coconut Cream Concentrate is certified organic whole coconut meat in concentrated form. It contains no additives* (not even water). The dried coconut meat is ground into a very fine powder, giving it a creamy consistency due to its high fat content. Since it is 70% fat, it is a rich source of pure coconut oil. Note: this is a food, not a cooking oil - it is white when warm, not clear like the coconut oil. There are lots more recipes using Coconut Cream Concentrate at the link below.  Artisana refers to it as Artisana coconut butter ("whole coconut flesh").  Also known as "coconut spread/butter" at Wilderness Family Naturals, and you may find Nutiva Manna locally.  

This can be confusing, as other coconut products are known as "coconut cream" so be careful what you get. Coconut cream concentrate/spread/butter/manna is made by first drying the coconut and then grinding it into a paste. Because of its low water content it is very shelf-stable without needing any preservatives. From these sources the temperature remains low during processing and is therefore considered "raw." I keep mine is a warm spot (nightlight as source of heat in styrofoam box) as it is very hard at temperatures below 76oF. and hard to work with.

More coconut cream concentrate recipes from Tropical Traditions

25 Ways to Use Coconut Butter by Coconut Mama

Alternatives use canned coconut milk or dried coconut if you do not have coconut cream/butter.

Cereals - Be kind to your grains and soak them to release the valuable nutrients in the grain. 

Buckwheat cereal

This requires a bit of advance prep, but is a delightful breakfast cereal requiring only brief cooking. Use your creativity to vary the recipe.

3 tablespoon buckwheat groats, raw
1/4 cup sunflower seeds
2 tablespoon slivered almonds
1 teaspoon flax seed
2 tablespoon whey
1/2 cup water

1/4 cup blueberries
1/4 cup crispy walnuts
1/4 cup yogurt, plain
1/4 cup coconut milk (canned) or 2 Tbsp dried coconut
2 tablespoon sour cream
1 tablespoon butter
1/2 teaspoon cinnamon
2 drops clear stevia (optional)

Combine first five ingredients and cover with water in the evening. Leave in a warm place overnight.  In the morning cook the groats for a minute or so, add blueberries and remaining ingredients and serve.

Yield: 2 servings
275 calories
9 gm protein
20.6 gm carbs
4.7 gm fiber
16 gm digestible carbs


Here's another variation on the cereal theme, made with oats.

1/3 cup rolled oats
1/2 cup almonds; slivered
1 tablespoon flax seed
1/4 cup dried coconut
1/4 teaspoon salt
1/2 cup water, or enough to cover
2 tablespoon whey

1/4 cup crispy walnuts 
1/2 Tbsp butter 
1/4 teaspoon cinnamon
1 tablespoon raisins or frozen blueberries
1/2 cup yogurt, plain, whole
2 tablespoon sour cream
3 drops stevia clear (optional)

In the evening combine first 5 ingredients with water and whey in a stainless steel cooking pan. Place in a warm place to soak overnight. In the morning bring the oats and nuts to a boil and simmer for 1 minute. Remove from heat, stir in remaining ingredients and enjoy. For added protein separate an egg. Add the egg white to the hot cereal and stir until cooked. Add the vitamin rich egg yolk last to the cooled cereal and stir in. 

Yield: 4 servings
320 calories
9 gm protein
21 g carbs
7 g fiber
14 g digestible carbs

Breakfast Cereal , dry

This cereal takes a bit of advance preparation, but it far healthier than the dry cereals you buy at the store. The extrusion process used to make dry cereals is very damaging to the proteins in the cereal.

2 cup oatmeal, old fashioned
1 cup flour, whole-grain wheat
2 cup whole milk
1 cup almonds
1/2 cup sunflower seeds
1/4 cup whey
1/2 cup water
1 1/2 teaspoon baking soda
1/4 cup coconut oil
1/3 cup maple syrup
1/2 cup coconut, dried
1/4 cup chia seeds
3/4 teaspoon salt
1 cup walnuts

Mix flour, milk, water, nuts, and whey, cover and leave at room temperature overnight, or for 8 hours. Add remaining ingredients except walnuts, and more water, if needed, to make a pourable batter. Prepare two 9" by 13" baking pans (non-aluminum) with butter, dust with flour, and pour in the batter. Bake at 350 degrees for 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool a few minutes and then crumble up onto baking sheet. Bake in 200 degree oven until completely dry and hard. To get a uniform size, process briefly in batches in a food processor.

To serve, add walnuts, more dried coconut, milk or cream, and raisins or fresh fruit, if desired.

Serving size: 1/4 cup
Yield: 20 servings
270 calories (not counting items added when serving)
About 20 gm carb per serving


If you leave good raw milk on the counter in a few days it will sour and separate into curds and whey. Strain through a piece of cheese cloth and you will have whey and a lump of fresh cheese curds to season (dill and salt is good, or mashed strawberries and maple syrup) and whey where needed. The whey keeps well in the frig. Use it to soak your grains. Alternately you can use the runny portion of yogurt, or kefir in place of whey.

Oatmeal Cookies

2 cups oatmeal, old fashioned
1/4 cup whey or buttermilk
1/4 cup milk, whole
1/4 cup water
1 cup butter
1/2 cup Sucanat
2 large eggs
4 teaspoon vanilla

2 teaspoon cinnamon
2 teaspoon nutmeg
1 teaspoon Celtic sea salt
2 teaspoon baking soda
1 1/2 cups almond meal
1/2 cup flour or 1/4 cup coconut flour
1/2 cup raisins
1/2 cup walnuts; chopped

Combine oatmeal, whey, milk and water. Cover and set in warm place for at least 7 hours. Check after 10 minutes and add more water if mixture seems too dry.

After 7 hours: 
Grind crispy almonds in food processor to make almond meal. 
Drain any excess water from oat mixture. 
Add next 8 ingredients (butter through soda) and cream together until light and fluffy.
Add almond meal and flour to above mixture (enough to make a soft dough).

Fold in raisins and walnuts. Drop by spoonfuls (ping pong ball sized) onto oiled baking sheet. (To add an elegant touch to with candied cherry) Bake at 350 degrees for 12-15 minutes.

Yield: 45 cookies (10 gm carb per cookie)

Hot Chocolate

Raw milk hot chocolate without over heating the milk!

Heat 2 Tbsp water in saucepan.
Add 1-2 tsp cocoa powder and sweetener to taste and stir to melt.
When the water starts to steam add 1 cup of raw milk, and heat it gently stirring constantly until just warm. Pour into preheated cup and enjoy.

Making unheated yogurt 

Use very fresh, high quality unprocessed milk. Yogurt cultures at 100 - 110 degrees, so by "unheated" I mean not heated higher than 110 degrees. Since the curd of unheated yogurt is very fragile, I add some gelatin to make a thicker yogurt. The honey adds other beneficial ingredients.

For general instructions for making yogurt see How to Make Your own Yogurt, Kefir, Chevre, but do not heat the milk to 180 degrees. Note the suggestions for maintaining culturing temperature. Instructions using a Instant Pot.

Place 1/4 cup milk in a quart jar.
Add    2 tsp quality plain powdered gelatin. 
Place in pan of hot water to heat gently. and stir until gelatin is dissolved.
Remove from heat, cool to 110 degrees.
Add 1-2 Tbsp raw unheated honey, and stir until honey is dissolved.
Stir in 2 Tbsp live culture yogurt or 1 tsp yogurt starter.
Fill jar with fresh unheated milk.
Place in pan of very warm water and heat to 100 - 110 degrees. 
Remove to a warm place (100 - 110 degrees) to culture for 8 - 12 hours, or until set.
A thermostatically-controlled dehydrator works well, though you may need to use pint containers.
Place in frig.

Banana Bread

Makes 1 9" X 4" loaf

3 cups freshly ground spelt, kamut
or whole wheat flour

2 cups buttermilk, kefir or yogurt
3 eggs, lightly beaten
1/4 cup coconut flour
1 teaspoon sea salt
1/2 cup maple syrup
1/4 cup melted butter
2 ripe bananas, mashed (about 2/3 cup)

1/2 cup chopped crispy walnuts or pecans
2 teaspoons baking soda

Soak flour in buttermilk, kefir or yogurt in a warm place for 12 to 24 hours - bread will rise better if soaked for 24 hours. (Those with milk allergies may use 2 cups filtered water plus 2 tablespoons whey, lemon juice or vinegar in place of undiluted buttermilk, kefir or yogurt.)

Line 5" X 9" loaf pan with parchment paper. Blend next 6 ingredients into soaked flour. Blend in nuts and baking soda last and pour into loaf pan (preferably stoneware). Bake in preheated 350 degree oven for 60 to 75 minutes, or until a toothpick inserted into center of the loaf comes out clean.

Variation: Zucchini Bread
Use 1 cup grated zucchini instead of 2 bananas and add 1 teaspoon vanilla extract.

Variation: Banana or Zucchini Spice Bread
Add 1/4 teaspoon nutmeg, 1/2 teaspoon allspice, 1/2 teaspoon cinnamon and 1/4 teaspoon ground ginger to either of the above recipes

Variation: Apricot Almond Bread
Omit bananas. Use 1 cup unsulphured dried apricots, cut into pieces, soaked in warm water for 1 hour and drained, 1 cup chopped crispy almonds and 1 teaspoon vanilla.

Recipe adapted by Kris Johnson from Nourishing Traditions, By Sally Fallon

Sprouted Wheat Banana Bread
By using flour from sprouted grains, you avoid the soaking period for NT Banana Bread

1/3 cup Sucanat
1/3 cup butter
2 eggs

Cream together sugar, butter & eggs.

3 Tbsp buttermilk
1 cup mashed very ripe banana

Stir in banana & buttermilk.

2 cups freshly ground sprouted whole wheat flour
2 tsp baking powder
1/2 tsp sea salt

Mix together and stir into banana mixture.

Stir in          3/4 cup crispy walnuts

Pour into parchment paper-lined bread pan. Bake 50 to 60 minutes at 350oF, or until toothpick comes out clean.

I sprout my spelt berries, dry them in my dehydrator, and grind them fresh to make banana bread. You can buy sprouted flours, but they are expensive and should be used promptly or kept in freezer.

A wonderfully nutritious and ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that is recently receiving renewed recognition. Spelt is an ancient grain that traces its heritage back long before many wheat hybrids. Many of its benefits come from the fact that it offers a broader spectrum of nutrients compared to many of its more inbred cousins in the wheat family. It can be used in many of the same ways as wheat including bread and pasta making. Spelt does not seem to cause sensitivities in many people who are intolerant of wheat.

Kris's version of
Sue Gregg's
Blender Pancakes

1 cup soured raw milk
1/2 cup Kamut or other whole grain berries
1/2 cup millet (or buckwheat or brown rice)
Some extra milk or water to thin to desired consistency in second step
Some maple syrup for a bit of sweetening
1/2 tsp celtic sea salt
2 Tbsp melted butter
2 eggs
1/2 tsp soda
Butter for the griddle

The night before place milk and grains in blender and run at high speed for a minute or two to break up the grains, adding enough liquid to maintain a vortex. Cover blender and let stand at room temperature several hours or overnight for improved nutrition.

Next morning set the griddle to heating, medium high. Meanwhile add the syrup, butter, and eggs and blend at high speed for 2 to 3 minutes until smooth, adding liquid as needed to maintain a vortex. Test smoothness by rubbing dough between your fingers. The last 20 seconds or so drop the soda into the center of the vortex and blend briefly. Cook pancakes on well-buttered griddle or frypan.

To serve I gently heat butter, maple syrup, and some of my raspberries, mashed, or homemade strawberry jam and pour the warm topping over the pancake. Yummm!!!

The recipe makes 8 pancakes, in my nice eco-friendly Cuisinart Green Gourmet skillet, so I freeze the extras between sheets of parchment paper. I heat one in my toaster oven. Next batch I'll try adding some cinnamon.

Soaking the whole grain berries makes them more digestible, releases the minerals that are lost in making white flour, and avoids the oxidation that happens quickly to whole grain flour.

Coconut Almond Cookies

1/2 cup chopped crispy almonds, lightly toasted
1/2 cup butter
1 cup Sucanat
1/4 tsp sea salt
4 eggs
3/4 tsp almond extract
1/2 tsp cardamom
1/2 cup coconut flour
1 1/2 cups grated or flaked coconut

Preheat oven to 350 degree F. Put whole almonds in an oven safe pan and bake for about 8 minutes or until lightly browned. Remove from oven and let cool, then chop in food chopper. Mix together butter, sugar, salt, eggs, almond and cardamom. Stir in flour, coconut, and toasted almonds. Let batter rest for 4 to 5 minutes to allow it to thicken slightly. Drop batter in small spoon-size mounds 1 inch apart on cookie sheet lined with buttered parchment paper. Bake at 375 degrees F for 14 minutes or until lightly browned. Cool slightly and removed from cookie sheet.

Makes 45 dozen small cookies. 110 calories each, 70% fat calories, 7 gm carbs.

Adapted from Cooking with Coconut Flour, by Bruce Fife, N.D.

Some coconut flour info and recipes

*Sucanat, Rapadura, and other natural dehydrated cane sugars are acceptable in moderate amounts. There is an explanation of some of these sugars here. More on sweeteners