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IC Friendly Recipes

Many recipes below created/modified by Kerri Cole (@icfood4u)


Tahini Parmesan Dressing

Makes 1 cup of dressing


1/4 cup pear juice
2 tablespoons + 2 teaspoons light olive oil
2 tablespoons tahini
1 tablespoon coconut aminos
2 tablespoons + 2 teaspoons Parmesan cheese
Salt, to taste
2 to 3 tablespoons of water, or to desired consistency



Blend all, taste and adjust salt to desired taste.


Quick Ranch Dressing



1/2 cup cottage cheese
2 Tablespoons plain greek yogurt
1/4 cup milk (or less for a thicker dip consistency)
2 teaspoons McCormick Just Five Homestyle Ranch packet (more or less to desired taste)

Blend all until evenly mixed. Store in the fridge. Makes about 1 cup of dressing.


Coconut Cupcakes


1 cup all-purpose flour
1¼ teaspoons baking powder
¼ teaspoon salt
⅓ cup sweetened shredded coconut
½ cup unsalted butter (at room temperature)
¾ cup granulated sugar
1 egg (at room temperature)
1 egg white (at room temperature)
1 teaspoon vanilla extract
½ cup unsweetened coconut milk (well-stirred)

1 cup unsalted butter (at room temperature)
2½ cups powdered sugar
2 teaspoons vanilla extract
1 teaspoon coconut extract

1 cup toasted coconut
Whoppers Robin's Eggs malted milk balls
(I won’t eat these, but I added them for others and for decoration.)


1. Preheat oven to 350 degrees F. Line standard muffin tins with paper liners.
2. In a medium bowl, whisk together the flour, baking powder and salt.

3. Pulse the shredded coconut in a food processor until finely ground and whisk into the flour mixture; set aside.
4. With an electric mixer on medium-high speed, cream the butter and sugar together until pale and fluffy, about 3 minutes.

5. Add the egg, egg white and vanilla extract and beat until completely combined, scraping down the sides of the bowl as needed.

6. Reduce the mixer speed to low. Add the flour mixture in three batches, alternating with two additions of coconut milk, and beating until combined after each.
7. Divide the batter evenly between the lined cups.

8. Bake until a toothpick inserted in the center comes out clean, 18 to 20 minutes.

9. Remove from the oven, let cool in the pan for 10 minutes, then remove to a wire rack to cool completely.

Make the Frosting:

1. Using the whisk attachment of a stand mixer, whip the butter on medium-high speed for 5 minutes, stopping to scrape the bowl once or twice.

2. Reduce the speed to low and gradually add the powdered sugar. 3. Once all of the powdered sugar is incorporated, increase the speed to medium-high and add the vanilla and coconut extracts, mixing until incorporated.

4. Whip at medium-high speed until light and fluffy, about 2 minutes, scraping the sides as you go.

5. Add to cupcakes & add garnishes


Chunky Coconut Granola


1 1/2 cups rolled oats
1/2 cup unsweetened coconut flakes
1 cup slivered raw almonds
1 Tbsp coconut sugar (or brown sugar)
1/4 cup ground flaxseed (optional)
1/4 tsp sea salt
3 Tbsp coconut oil
1/3 cup maple syrup
1 tsp pure vanilla extract
1/4 cup dried fruit (my favorite is blueberry // optional)



1. Preheat oven to 325 degrees. 
2. Add oats, coconut, almonds, coconut sugar, flaxseed, and salt to a large mixing bowl and stir to combine.
3. In a small saucepan, add coconut oil and maple syrup.

4. Warm over medium heat for 2-3 minutes, whisking frequently until the two are totally combined and there is no visible separation. 5. Add vanilla, whisk once more.
6. Immediately pour over the dry ingredients and stir to combine until all oats and nuts are thoroughly coated.

7. Arrange on a large baking sheet and spread into an even layer.
8. Bake for 20 minutes, then remove from oven and turn the pan around so the other end goes into the oven first (so it bakes evenly).
9. To keep this granola chunky, don’t stir during baking, or right after. This will help it form together and create “chunks”, so handle as little as possible!
10. Bake 5-7 minutes more, watching carefully as to not let it burn. You'll know it's done when the granola is golden brown and very fragrant.
11. Let cool completely before enjoying. Add dried fruit to the pan while the granola is cooling (optional). Break into clumps.
12. Store in a sealed bag or container at room temperature for 2 weeks or in the freezer for up to 1 month.



Blueberry Basil Vinagrette



1 cup frozen blueberries, partially thawed
1/2 cup organic, pure blueberry juice
1/2 cup olive oil
1 tsp. lemon zest (I omitted this for me)
1/2 tsp. sugar
2 tsp. finely chopped fresh basil
Pinch salt



Place all ingredients in blender and blend until smooth.


Cheddar Corn Chowder


6 strips center-cut organic nitrate-free bacon
1 small yellow onion, chopped (or omit)
2 large garlic cloves, minced
2 tablespoons flour
¼ teaspoon turmeric (can omit)
1/4 teaspoon thyme leaves
1 ½ teaspoons kosher salt
4 cups chicken broth
2 small Yukon gold potatoes, diced
1 (12-ounce) wedge cauliflower, stem intact
1 pound frozen corn kernels
1 cup milk
4 ounces shredded mild cheddar cheese

1. Place bacon in a large pot and sauté over medium heat, until cooked and crispy.

2. Remove bacon with a slotted spoon and place on a paper towel lined plate. Set aside.
3. With the pot still over medium heat, add the onions (if using) and garlic and sauté until the onions are soft and translucent, about 5 minutes.

4. Sprinkle the flour over the onions, add turmeric, thyme, salt, to taste, and cook for an additional minute, stirring constantly.
5. Add the broth, potatoes and cauliflower and stir with a wooden spoon, scraping the bottom of the pot (this releases the caramelized bits on the bottom).

6. Bring the pot to a boil and then decrease to simmer, cover and cook 20 minutes.
7. Meanwhile, heat 4 ounces (about 2/3 cup) of the corn with a splash of water in a small microwave safe-dish until just defrosted, about 1 minute.
8. Remove the lid from pot and transfer the cauliflower, 1 cup of the soup and warmed corn to a blender and blend until smooth.

9.Transfer puree back to the pot.
10. Add the remainder of the frozen corn, the milk and cheese.

11. Mix then simmer for 3 minutes or until the cheese is melted and soup is heated through. Taste and adjust salt, if necessary.

12. Serve topped with reserved bacon pieces.


Mediterranean Chicken


1 lb chicken, cut into bite sized chunks
Seasonings: Salt and oregano to taste
2 Tablespoons butter
4 garlic cloves, minced
1 roasted red pepper, finely diced
2 cups chicken broth
7 oz cream cheese (block cream cheese)
2 cups freshly cooked pasta (or sub zoodles, rice, or quinoa)


1. In a large skillet, melt the butter.
2. Season the chicken and cook at medium high heat until browned and fully cooked Add the garlic and roasted red peppers. Season with salt and oregano. 
3. Cook for 2 minutes then add the cream cheese and the chicken broth. 
4.Stir the sauce until blended, then simmer for around 7 minutes – allowing the sauce to reduce.
5. Plate the pasta (or rice, quinoa, or zucchini noodles) and spoon a good helping of the chicken and sauce over the top.


Make Ahead Egg Muffins


Add-Ins (steamed broccoli, spinach, sautéed red peppers, mushrooms, nitrate-free bacon or ham...)
4 whole large eggs
1 cup egg whites
1/4 cup mild shredded cheddar cheese
1/4 cup parmesan cheese
1 tsp olive or avocado oil
salt, to taste 
cooking spray

1. Preheat oven to 350°.
2. Cook add-ins by sautéing in a skillet with a little olive or avocado oil. 
3. Spray a standard size non-stick cupcake tin with cooking spray and spoon add-in mixture evenly into 8 tins.
4. In a medium bowl, beat egg whites, eggs, parmesan cheese, and salt. 
5.Pour into the greased tins over add-ins until a little more than 3/4 full.
6. Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately.
7. Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.


Asian Chicken Salad



shredded romaine
Shredded purple cabbage
shredded carrots
chicken (rotisserie or grilled with marinade below)
almonds, toasted
Peanut Dressing:
1/4 cup peanut butter (or almond or cashew)
2.5 tablespoons coconut aminos
1 tsp sesame oil
2 T brown sugar, honey, or agave
a clove of fresh garlic, peeled (or 1/2 tsp garlic powder)
3 T of hot water (or more for desired consistency)
1/4 tsp ginger (if you can handle it)
Asian Chicken Marinade:
3 Tablespoons coconut aminos
2 teaspoons brown sugar
1 teaspoon sesame oil
1/4 teaspoon ground ginger (if you can tolerate it)
1/2 teaspoon garlic powder


For Chicken Marinade: Combine all ingredients and mix well. Pour over chicken and marinate at least 15 minutes before grilling. 

For Salad: Combine vegetables, toss with dressing, and top with toasted almonds before serving. 

For Peanut Dressing: Blend all the sauce ingredients together in a small blender or food processor until smooth and creamy. Add more water if needed for a thinner consistency.


Roasted Pepper Pimento Cheese


1/2 cup mild cheddar cheese (freshly grated is best!)
4 oz. block cream cheese, softened 
1/2 cup cottage cheese
1 roasted red bell pepper with juice
1/4 tsp garlic powder
1/4 tsp salt


Combine all ingredients. Refrigerate for at least one hour prior to serving. 

Add to sandwiches and as a dip for crackers! 


Honey Garlic Salmon


4 garlic cloves, minced
1/4 cup coconut aminos
1/3 cup honey
1 (2 pound) salmon filet, about 1 1/2 inches thick


1. Preheat the oven to 425 degrees F.

2. Line a sheet pan with parchment paper or foil.
3. In a small bowl, whisk together the garlic, coconut aminos and honey.

4. Place the salmon filet in the center of the sheet.

5. Brush the honey garlic mixture over the salmon.
6. Roast the salmon for 15 minutes, until it easily flakes with a fork. 7. 7.Remove and slice the salmon into pieces.


BBQ Sauce


1 cup carrot juice
¼ cup blueberry juice
1 minced garlic clove
1 cup brown sugar
2 tablespoons butter
2 tablespoons flour
Salt to taste



1. Melt the butter

2. Sauté the garlic over medium heat for 30 seconds until it becomes aromatic.

3. Increase the flame to medium high and add the flour, stirring for one minute (it should clump up).

4. Add the carrot juice, blueberry juice, and brown sugar and stir for one minute. The sauce should thicken to the consistency of BBQ sauce, if it has not stir until it does.

5. Remove the sauce from heat and let it cool to room temperature.

*Makes approximately 1 cup.


Southwest Turkey Avocado Burger


1 teaspoon olive oil
1/4 onion, diced (if tolerated)
1 small or half a large red bell pepper, diced
2 cloves of garlic- minced
1 package of lean ground turkey
salt, to taste
1 teaspoon of garlic powder
1/2 teaspoon of onion powder
1/2 teaspoon of cumin
1 can of pinto beans, drained
1/2 cup corn
10 oz of spinach
1 cup of shredded cheddar
2 tablespoons cilantro, minced
5 burrito sized tortilla wraps
Olive oil spray

🌯Avocado Cream Sauce:
1 avocado
1 small container of plain Greek yogurt
Sea salt
1 tablespoon minced cilantro


1. Preheat oven to 400.
2. Drizzle olive oil in a skillet.

3. Add onions and peppers.

4. Cook until slightly brown about 3 minutes.

5. Add garlic and cook for 30 seconds. Remove to a plate.
6. Add a little more oil (if needed) and turkey.

7. Cook until no longer pink and slightly brown about 5-6 minutes. 8. Add back the peppers and onions.

9. Add salt and the rest of the seasonings.

10. Mix and cook one more minute.

11. Add beans, corn, and spinach and cook for two more minutes. 12. Remove from heat and add cheese.

13. Stir until mixed and melted. 
14. In another large non stick skillet, add cooking spray and cook tortillas for 15 seconds on each side (or warm in the microwave until pliable).

15. Place turkey mixture in the middle of a tortilla and roll them up while tucking the sides in. 
16. Place on a baking sheet lined with parchment paper. Spray tops of roll-ups with cooking spray. Bake at 400 for 20 minutes.
17. Cool then slice in the middle on a diagonal. Serve with avocado cream sauce.

🌯 Avocado Cream Sauce - mash an avocado in a medium sized bowl. Add salt, cilantro and yogurt and mix.


Pesto Pasta Salad


1 pound bowtie pasta, cavatappi, rotini or tortellini, cooked
3/4 cup pesto (see previous post for recipe)
1 cup of red and yellow bell peppers, chopped
1 cup mozzarella pearls, drained
chickpeas, drained (optional)
pine nuts (optional)
black olives (optional)
kosher salt and pepper
olive oil, if needed


1. Toss all ingredients together except the mozzarella.

2. Refrigerate until cold. 
3. Just prior to serving, add the mozzarella and additional olive oil if it seems a little dry. Enjoy!

Chicken gyro.png

Chicken Gyros


1 lb chicken tenderloins
1 Tbsp olive oil
1 tsp oregano
1/2 tsp sea salt
1 tsp garlic powder
Pita bread (I like Atoria’s)
Tzatziki (I like Cava)
Lettuce, chopped (for serving)
Feta cheese, for serving

1. Place chicken tenderloins in a bowl and add the olive oil, oregano, sea salt, and garlic powder.
Toss to combine.

2. Grill until the chicken is cooked and the internal temperature is 165 degrees.

3. Slice chicken into thin strips. 

To serve, place a few chicken strips on the pita along with lettuce, Tzatziki and feta cheese to taste.

red pepper dressing.png

Blueberry Mint Frozen Mocktail

To make the Mint Simple Syrup:
1 cup water
1/2 cup sugar
1/2 cup fresh mint leaves

In a small saucepan over medium-high heat, bring the water and sugar just to a boil, whisking to dissolve the sugar. Add the mint leaves.

Reduce the heat to a simmer and cook, without stirring, until the syrup is slightly reduced and syrupy, about 10 minutes.

Transfer the syrup to a small metal bowl and let stand to cool slightly, about 10 minutes. Discard the mint leaves. You can use the syrup immediately, or let it cool to room temperature. Store in a covered glass jar in the refrigerator for up to six months.
To make the MOCKTAIL:
Add 1 cup of ice to a blender. Add 1/4 cup of blueberries. Add 1/4 cup of mint simple syrup. Add 1-2 cups of water to desired consistency. Blend and enjoy!

red pepper dressing.png

White Bean Turkey Chili


1 pound ground turkey
3 cans pinto beans (two regular, one pureed/blended for thickness)
1/2 cup chopped sweet onion (if tolerated)
1/2 cup chopped celery
1 chopped red bell pepper
1-1/2 cups corn (frozen or can)
2 cups chicken broth (without problem ingredients)
1 Tbsp minced garlic
1 Tbsp all purpose flour
1 tsp cumin
1 tsp dried oregano
1 Tbsp olive oil
salt & pepper to taste (if tolerated)
✨Toppings (optional): cheese, crushed tortilla chips, green onions (if tolerated), sour cream or greek yogurt (if tolerated), avocado,  cilantro


1. In a large pot over medium heat warm the oil.

2. Add chopped veggies and sauté for 5 min.

3. Add turkey and cook through (at least 5 minutes). 
4. Meanwhile, puree one can of beans (with juices) and drain and rinse the other two cans. 
5. Add the garlic, flour, cumin and oregano to the turkey. Cook, stirring over low heat 2 minutes.

6. Add the broth, beans, pureed beans, and corn. Increase heat and bring to a boil stirring occasionally.

7. Reduce heat to simmering and cook 10 minutes longer. Season with salt and pepper. 
8. Garnish with toppings.

red pepper dressing.png

Chicken and Cheese Nachos


✨Cooked Chicken, diced (sprinkled with a little cumin if tolerated, garlic powder and oregano)
✨Tortilla Chips (without problem ingredients)
✨Pinto Beans, rinsed well (if tolerated)
✨Roasted Red Bell Pepper, diced
✨Mozzarella Cheese, Monterrey Jack, Mild Cheddar Cheese, shredded
✨Greek Yogurt, plain


1. Spread tortilla chips on oven pan (put down foil first for easier clean up). 
2. Layer chips with cheese, chicken & seasonings, roasted red pepper, and beans. 
3. Bake at 400 about 10 minutes until cheese is melted and starts to golden.
4. Sprinkle with cilantro and top with dollops of greek yogurt.

Nomato sauce.png

"No"mato Sauce


1 small can yams or sweet potatoes
1 small can beets, drained
1 can pears (do not drain! Need the juice)
3 roasted red peppers
1 Tbsp olive oil
2 cloves garlic, minced
2 Tbsp brown sugar, or to taste
1 tsp oregano
1/4 cup parmesan cheese
fresh basil, to taste

Directions: Put yams, beets, pears, and red peppers in blender or food processor. Blend until smooth.

In a pot or sauté pan, add the olive oil over medium heat. Add garlic and stir just until fragrant. Add the nomato sauce, oregano, parmesan cheese and brown sugar. Simmer for 30 minutes stirring every so often. Add a little water if you’d like the consistency thinner. Add salt to taste. 

Top with fresh basil and enjoy.

Nomato sauce.png

Carob Almond Freezer Fudge


1/2 cup virgin coconut oil, melted
1/4 cup creamy natural almond butter (roasted or raw are both fine)
1/4 cup + 1 Tbsp carob powder, sifted
2 - 3 tablespoons pure maple syrup, to taste
1 teaspoon pure vanilla extract (optional)
1/8-1/4 teaspoon fine grain sea salt
1/2 cup Rice Krispies cereal (to add crunch - optional)

1.Line a very small loaf pan (4" x 8") with plastic wrap for easy removal.
2. Mix all ingredients (except the Rice Krispies) together in a large bowl until smooth. Add the cereal, if you’d like, and stir. 3. With a spatula, scoop the mixture into the prepared pan and smooth out.

4. Freeze for about 20 minutes, or until solid. Lift out using the sides of the plastic wrap and slice into squares and enjoy! 
5. Store leftovers in a container in the freezer as it melts quickly at room temperature.

Blueberry bites.png

Blueberry Energy Balls

Makes 8-12 balls

1 cup old-fashioned rolled oats (or gluten-free oats)
1/4 cup ground flaxseed meal
1/4 teaspoon ground cinnamon (if tolerated)
A pinch of sea salt
1/2 cup creamy almond butter
1/4 cup honey
1/2 teaspoon vanilla extract
1/2 teaspoon coconut extract, optional
1/4 cup dried blueberries
1/4 cup sweetened flaked coconut


1. In a large bowl, combine oats, ground flaxseed, cinnamon, and salt.

2. Place the almond butter in a small microwave safe bowl. Heat in the microwave for 20-30 seconds or until slightly melted. Stir until smooth.

3. Add the honey, vanilla, and coconut extract, if using, to the melted almond butter. Stir until smooth. Pour over the oat mixture and stir until well combined. Stir in the dried blueberries and coconut.

4. Roll the mixture into small balls. Place in an airtight container and keep refrigerated for up to 2 weeks. You can also keep the balls in the freezer for up to 1 month.

Blueberry bites.png

Chicken Poppyseed Salad

8 chicken breasts
1/2 cup olive oil
2 tsp kosher salt
2 tsp garlic powder
2 tsp onion powder
1/4 cup brown sugar
Romaine, chopped
Cucumbers, chopped
Almonds (Trader Joe’s Honey Almonds are👍🏻)
Goat Cheese (also love TJ’s honey goat cheese)
✨Poppyseed Dressing
1/4 cup pear juice
1/4 cup light olive oil (or canola oil)
1/8 teaspoon onion powder
1/4 teaspoon salt
1 Tablespoon honey (more or less to taste)
1 teaspoon poppyseeds


Marinate Chicken: Mix oil and seasonings in a bowl. Pour over chicken amd marinade for at least one hour but not more than 24 hours. Grill the chicken until done. 

Mix the dressing: Blend all ingredients except the poppyseeds. Taste and adjust honey and seasonings as needed. Blend completely. Finally, add poppyseeds and stir. 

Serve chicken and dressing over a bed of lettuce and cucumbers, and top with almonds and goat cheese.


Shrimp & Corn Stir Fry


2 Tbsp avocado oil 

2 summer squash 
1 lb raw shrimp 
1 cup frozen or fresh corn

4 cloves garlic 

1⁄4 c fresh basil

1 red bell pepper

1 cup white rice 


1. In a large skillet, heat oil over medium heat.

2. Add squash and bell pepper; stir fry until squash is crisp-tender, 2-3 minute.
3. Add shrimp, garlic, thawed or fresh corn, until shrimp turn pink.

4. Top with basil and serve with rice if desired.


Chia Seed Pudding


2 TBSP chia seeds
1⁄2 c almond milk
1 tsp honey
Blueberries or other fruits are optional


1. Pour all the ingredients in a jar and mix well.

2. Let settle for 2-3 minutes and mix again, until no clumping is seen.

3. Cover the jar and place in the refrigerator overnight or for 2 hours.

4. When you're ready to eat, top with fruit and enjoy!

Note:  This delicious easy dessert can also be made with different flavor almond milks! Trader joes has a blueberry almond milk that is amazing with this recipe. Try out different flavored almond milks to make this pudding!

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Ramen Noodle Bowl

Makes 4 big bowls


🍜For the broth:
1 tablespoon sesame oil
1 clove garlic, minced
1 small carrot, peeled and shredded
4 ounces shiitake mushrooms, thinly sliced
1 1/2 cups thinly sliced baby bok choy
1/4 tsp ginger (if tolerated)
1 tablespoon brown sugar (more or less to taste)
48 oz chicken broth (IC safe brand)
2 tablespoons coconut aminos

🍜For the soup:
4 large eggs
12 ounces dried noodles
Chicken, cooked (optional)


🍜Make the broth: In a large saucepan over medium heat, heat the oil. Add the garlic, carrot, mushrooms, and bok choy. Cook, stirring often, for 3 minutes, or until the vegetables soften. Stir in the ginger and brown sugar (if using) and cook for 30 seconds. Finally add the chicken broth and coconut aminos and bring to a simmer. Simmer for 10 minutes.

🍜Cook the eggs: While the broth is simmering, bring a pot of water to a boil. Set a bowl of cold ice water nearby. Use a slotted spoon to gently lower the eggs, still in the shell, into the water. Simmer for 7 minutes for eggs that are soft and a little runny in the center, or 12 minutes for hard-boiled eggs. Transfer the eggs to the bowl of cold water. Peel and cut them in half.

🍜Cook the noodles: Return the pot of water to a boil. Add the noodles and cook for 3 minutes, or according to the package directions, until tender. Drain in a colander.

🍜Assemble the soup: Divide the noodles among 4 large bowls. Ladle the broth and vegetables over the noodles. Top each bowl with the egg halves and the sliced chicken.


High Protein Pancake/Waffles



1/2 cup oats
1/2 cup cottage cheese
1/2 cup egg whites



1. Blend all ingredients in a blender or food processor. (I like to use my mini Bullet). 
2. Use batter to make pancakes or waffles! Makes 4 mini waffles or pancakes.

3. Top with IC friendly fruit or peanut/almond butter!


Light Quinoa Salad



3 cups cooked quinoa
1/2 Red pepper, chopped
1 cucumber, diced
1/2 yellow pepper, chopped
1/4 cup basil, chopped
1/4 - 1/2 cup feta cheese
2 Tbsp olive oil
Sea salt, to taste



1. Add quinoa, veggies, feta and basil to a bowl and mix.

2. Drizzle with olive oil and add salt to taste.

3. Refrigerate for 1 hour and enjoy.


Blueberry Jam



2 cups fresh blueberries
1/4 cup sugar
3 tbsp water
1 overflowing spoonful of cornstarch



1. In a blender, pulse the blueberries, water and sugar.

2. Add to a small sauce pan with the cornstarch and heat on medium-low for about 10-12 minutes until it becomes thick and sticks to the spoon. Taste and add more sugar if you like it sweeter. 
3. Cool and store in the refrigerator.


Basil Pesto


1 cup basil
1 clove garlic
1/4 cup grated parmesan
salt & pepper to taste
2 1/2 tbsp olive oil



1. In a food processor pulse basil, garlic, parmesan cheese, salt and pepper until smooth.

2. Slowly add the olive oil while pulsing.

3. Store in a sealed container and refrigerate until ready to use or you can freeze this in ziplocks bags to use at a later date.




1 tablespoon extra virgin olive oil
1 large yellow onion, chopped fine (can omit or minimize amount)
2 medium celery stalks, minced fine
1 1/2 pounds 90% lean ground beef
1 1/2 pounds 93% lean ground turkey
1 tablespoon chopped parsley, plus more for garnish
1 tablespoon chopped fresh thyme leaves
3 large eggs, lightly beaten
1/2 cup milk
4 teaspoons kosher salt
1 3/4 cups raw quick oats


Beef Gravy: (makes 3 cups)
1/4 cup all purpose or gluten-free flour
3 cups salted beef broth or stock
1 thyme sprig
fresh black pepper, to taste

1. Preheat the oven to 350F degrees. Place a piece of parchment paper or foil on a sheet pan.
2. Heat the olive oil in a large skillet over medium heat.

3. Add the onion and celery and cook stirring occasionally, until the vegetables are soft, about 7 minutes.
4. Set aside to cool slightly.
5. In a large bowl combine the beef, turkey, parsley, thyme, eggs, milk, salt, and pepper.
6Add the onion mixture and the oats and combine with clean hands until mixed well.
7. Form into 1 long or 2 smaller rectangle loafs.

8. Bake 50 minutes, or until a thermometer inserted in the middle reads 160 degrees.
9. Remove from the oven and rest for 10 minutes.
10. Meanwhile, when the meatloaf is almost ready, combine the cold beef broth, thyme and flour in a small saucepan and whisk well over medium heat until it comes to a boil, then simmer over medium-low heat until it thickens, stirring occasionally about 5 minutes.
11. Pour the pan drippings, if any into the gravy and continue to whisk another minute.

12. Adjust salt and pepper to taste, as needed, then discard thyme.


Stuffed Peppers


1 lb 93% lean ground turkey
1 garlic, minced
1/4 onion, minced (can omit)
1 Tbsp chopped fresh cilantro (if tolerated)
1 tsp garlic powder
1/2 tsp cumin powder
1 tsp kosher salt
3 large sweet red bell peppers, washed
1 cup chicken broth
1 1/2 cups cooked brown rice
Olive oil spray
6 Tbsp mild shredded cheddar cheese

. Heat oven to 400°F. Lightly spray olive oil spray in a medium nonstick skillet and heat on medium heat.

2. Add onion, garlic and cilantro and saute about 2 minutes, add ground turkey, salt, garlic powder, cumin and cook meat for 4 to 5 minutes until meat is completely cooked through. 
3. Add 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes. 
4. Combine cooked rice and meat together.
5. Cut the bell peppers in half lengthwise, and remove all seeds.

6. Spoon 2/3 cup meat mixture into each pepper half and place in a 9 x 13-inch baking dish.

7. Top each with 1 tbsp cheese.

8. Pour the remainder of the chicken broth on the bottom of the pan.

9. Cover tight with aluminum foil and bake for about 45 minutes. 
10. Carefully remove the foil and enjoy.


Ham and Bean Soup


1/2 small onion (omit if sensitive)
3 carrots 
3 ribs celery 
2 cloves garlic 
1 nitrate-free ham slice
1 Tbsp EVOO
3-15oz. cans great northern beans 
1/4 tsp dried thyme 
chicken boullion, to taste (msg-free)
freshly cracked black pepper 
2 cups chicken broth

1. Dice the onion, peel and slice the carrots, slice the celery, and mince the garlic.
2. Dice the ham into bite-sized chunks.

3. Add the ham and cooking oil to a large soup pot.

4. Sauté the ham for 3-5 minutes over medium heat, or until it achieves a decent amount of browning.

5. Remove the browned ham to a clean bowl.
6. Add the onion, carrots, celery, and garlic to the pot in place of the ham.

7. Sauté the vegetables for about 5 minutes over medium heat, or until the onions have softened.

8. Allow the moisture released from the vegetables to help dissolve the browned bits of ham from the bottom of the soup pot as you stir.
9. While the vegetables are sautéing, add one of the three cans of beans to a blender, with the liquid from the can, and purée until smooth.

10. Drain and rinse the remaining two cans of beans.
11. Add all three cans of beans (one puréed and two drained) to the soup pot with the vegetables.

12. Also add 1/4 tsp dried thyme, ham, chicken bouillon and 2 cups chicken broth.

13. Stir to combine, then turn the heat up to medium-high and allow the soup to come to a boil.
14. Once it reaches a boil, turn the heat down to medium and allow the soup to continue to boil for 15 minutes, stirring occasionally. As the soup boils it will reduce and thicken.

15. Reduce to a simmer and cook for additional 15 minutes


Egg Roll in a Bowl


1/4 cup coconut aminos
1 tsp toasted sesame oil
2 tsp light brown sugar (or more to taste, if you like)
✨Meat Mixture:
olive oil spray
1 lb ground turkey
1/4 cup chopped green cabbage
2 garlic cloves, crushed
1 carrot, shredded 
1 cup baby bok choy, chopped
1 cup shiitake mushrooms, chopped
1/2 cup carrots, shredded


1. Mix sauce ingredients.

2. Brown turkey.

3. Once turkey is fully cooked, add garlic, cabbage, bok choy, mushrooms, and carrots.

4. Cook for 5 minutes.

5. Add sauce and cook for an additional 10 minutes.

6. Add salt to taste. 
7. Serve over rice, cauliflower rice, or quinoa.


Beef Barley Soup


1 pound ground beef
1/4 onion, chopped (can omit)
4 carrots, chopped
3 celery ribs, chopped
1 teaspoon minced garlic
1/4 red pepper, chopped
3/4 cup barley
2 cups water
32 oz box of beef broth
1 bay leaf
1 tablespoon dried parsley
salt, to taste

1. Heat a large soup pot over medium-high heat, and crumble in the ground beef.

2. Cook and stir until the beef is evenly browned and no longer pink. 3. Drain, and discard any excess grease.
4. Add to pot the garlic, onion (if using), carrots, red pepper, and celery and sautee for just a couple of minutes. 
5. Pour in the water, broth, and barley. Season with bay leaf, and parsley.

6. Bring to a boil. 
7. Reduce heat, and cover; simmer for 1 - 1.5 hours, stirring frequently.

8. Taste and add salt to your liking. Remove bay leaf before serving.

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Instapot Egg Bites


 4 eggs
½ cup monterey jack cheese, shredded
½ cup cottage cheese
1 green onion, chopped (or 1 Tbsp. chopped chives) - *omit if not tolerated
½ roasted red pepper, chopped
¼ cup spinach, chopped


1. Add 1 cup water to Instant Pot and place the trivet (that came with your Instant Pot) inside.

2. Add eggs, monterey jack, cottage cheese and salt and pepper to a blender and process until smooth (about 30 seconds). Add green onion, red pepper and spinach and give it a quick pulse to combine.

3. Divide the egg mixture evenly between the compartments of the silicone mold, tightly cover with aluminum foil. Lower the silicone mold into the Instant Pot.

4. Place the lid on the Instant Pot and be sure that the vent is set to sealing. Press the STEAM button and set the timer to 10 minutes. It will take about 5 minutes for the Instant Pot to come to full pressure, then the display will show a countdown timer.

5. Once the cooking time is up, allow the pressure to release naturally for 10 minutes, and then release any remaining pressure before opening the Instant Pot.

6. Remove the silicone mold from the Instant Pot and allow the egg bites to cool for a few minutes before enjoying.


Slow Cooker Sesame Honey Chicken


4-6 medium-sized boneless, skinless chicken breasts
black pepper, to taste (if tolerated)
1/3 cup coconut aminos
1/4 cup honey
2 cloves garlic, minced
3 tbsp water
1 tsp sesame oil
1 tsp onion powder (if tolerated)
1 heaping tbsp cornstarch
1/4 cup water


1. Place the chicken in the slow cooker and season with black pepper. In a medium bowl, combine coconut aminos, honey, garlic, 3 tbsp water, sesame oil, and onion powder. Pour over chicken and cook on LOW 3-4 hours.
2. Remove chicken, leaving the sauce in the slow cooker. Shred chicken with two forks; set aside.
3. In a small bowl, dissolve cornstarch in remaining 1/4 cup water; add to the slow cooker and stir to combine. Cover and cook on HIGH until slightly thickened, about 15 to 20 minutes; return chicken to the slow cooker and mix well.
4. Serve chicken and sauce over rice and top with sesame seeds and chopped scallions for garnish (if tolerated).


Kale and Feta Egg Bake


3 cups kale, chopped
1 red bell pepper, chopped
1 cup mushrooms, chopped
2 tsp minced garlic
1/2 TBS olive oil
1 1/2 cups liquid egg whites
4 large eggs
1 cup cottage cheese
1/2 tsp sea salt
1/2 tsp ground pepper
1/2 cup feta cheese


1. Preheat oven to 350ºF, and grease a 9×13 baking dish with butter or oil; set aside.
2. In a large frying pan add chopped kale, chopped mushrooms, chopped bell pepper, garlic and olive oil. Cook on medium heat until kale is cooked down, about 10 minutes. Remove from heat and set aside.
3. In a large bowl whisk together liquid egg whites, whole eggs, cottage cheese, and seasonings. 
4. Add half of the kale mixture to the bottom of the baking dish, evenly spread out.

5. Gently pour in your egg mixture.

6. Top with rest of kale mixture, and sprinkle chopped/crumbled feta evenly throughout pan.

7. Gently press kale and feta into egg mixture.
8. Bake for 20 minutes uncovered, then loosely cover with foil and bake for another 15-25 minutes. Edges will be golden and middle should be set when done.

9. Allow pan to cool 10 minutes before slicing and serving.

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Blueberry Flaugnarde



2 1/2 cups blueberries (or any fruit that is IC safe for you)
3 large eggs
1/2 cup + 2 Tbsp light agave nectar, or sugar
1/2 cup unbleached all-purpose flour
1/8 tsp salt
1 cup 1% milk
2 tsp vanilla extract
powdered sugar for dusting
baking spray
optional: serve with a scoop of vanilla ice cream

1. Preheat the oven to 350F°
2. Lightly spray a 2.5 quart oval baking dish (or a 9x9 pan) with baking spray and dust with a little flour. Toss in the blueberries.
3. Whisk the eggs, agave, salt, and flour together in a large bowl until smooth. Add the milk and vanilla extract. Whisk until smooth then pour into the baking dish.
4. Bake for 45 - 50 minutes or until lightly browned and a toothpick inserted into the center comes out clean.
5. When you pull it put of the oven it will wiggle a bit which is completely normal. Cool on a wire rack. The flaugnarde will have puffed up a bit and will deflate while cooling.
6. When cool, dust with powdered sugar and serve with a scoop of vanilla ice cream!

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Creamy Red Pepper Dressing

1/2 cup cottage cheese
2 tablespoons plain Greek yogurt
1/4 cup milk
1 teaspoon Just Five Homestyle Ranch mix
1/4 teaspoon salt
1/2 teaspoon roasted red pepper juice
1/8 teaspoon sugar
1/2 roasted red pepper

Blend all in a blender or food processor and use on salads or as a sauce on sandwiches, wraps, chicken, or burgers.

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Easy Peasy Fettucine Alfredo


8 ounces fettuccine (or sub for zucchini noodles)
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 1/4 cups 2% milk, or more, as needed
2 tablespoons heavy cream
1/4 teaspoon garlic powder
2 ounces cream cheese
1/4 cup Parmesan cheese
Kosher salt and freshly ground black pepper, to taste (if tolerated)


1. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
2. Melt butter in the same saucepan over medium heat.

3. Whisk in flour until lightly browned, about 1 minute.

4. Gradually whisk in milk, and cook, whisking constantly, until incorporated, about 1-2 minutes.

5. Stir in heavy cream and garlic until slightly thickened, about 1 minute.
6. Stir in cheeses until melted, about 1-2 minutes. If the mixture is too thick, add more milk as needed; season with Kosher salt to taste.
7. Stir in pasta and gently toss to combine.

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Harvest Salad


3 slices center cut bacon, cooked and crumbled (nitrate-free)
2 cups cubes butternut squash, 3/4 inch dice
olive oil spray
1/8 tsp kosher salt
3 cups spring mix lettuce
3/4 oz crumbled feta
1/4 cup toasted slivered almonds
2 Tbsp dried blueberries

1/4 cup pear juice (from can of organic sliced pears)
1/4 cup light olive oil
1-1/2 tsp sugar
pinch of salt


1. Preheat the oven to 425F.

2. Place the butternut on a large nonstick baking sheet, spray with oil, season with salt and pepper and bake 15 minutes, turn then cook an additional 10 minutes, or until tender. Let cool a few minutes.
3. Meanwhile blend the dressing ingredients. 
4. Divide the lettuce between two plates, top each with half of the remaining ingredients and a drizzle of dressing.

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Pumpkin Oat Cookies 


12.5 cups rolled or quick oats
1 cup pure pumpkin puree
4 tbsp maple syrup, agave or coconut sugar,
1 tsp cinnamon (optional but recommended if you can tolerate it)
1/2 cup white chocolate or carob chips (optional but recommended)
Other Optional Add-ins (up to 3/4 cup):
Pumpkin seeds
Raisins (if tolerated)

1. Mix all of the ingredients together to form a thick dough. There’s no need to worry about over mixing, just keep working it together until you have a uniform dough.
2. Form the batter into 12 cookie shapes using your hands and place them on a baking sheet.

Quick Note: These cookies will not spread or change shape during baking so be sure to create the shape you want before baking.

3. Bake the cookies! They need just 10 minutes at 350 degrees F. Let them cool on the pan for a few minutes then enjoy warm or let cool before storing.

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Chewy Carob Brownies


1/2 cup flour (gluten-free works too)
6 tablespoons roasted carob powder
1/4 teaspoon salt
1 cup cane sugar
1/2 cup coconut oil (or unsalted butter)
2 large eggs
1 teaspoon vanilla extract
Optional: 1 tablespoon powdered sugar (to sprinkle on baked and cooled brownies)


1. Preheat oven to 350 for a metal pan or 325 for a glass baking dish. Line an 8x8-inch baking pan with parchment paper. 
2. Place flour, salt and carob in a bowl and whisk to thoroughly combine. Set aside.
3. In another large mixing bowl, combine butter and sugar. Use an electric beater or stand mixer to cream the mixture until fluffy. Add eggs and vanilla and beat until combined.
4. Add dry ingredients and nuts (optional). Beat just until wet and dry ingredients are combined. Scrape brownie mixture into prepared baking pan. Bake in a metal pan for about 25 minutes (bake in a glass pan for about 35 minutes).
5. Watch cooking times carefully. When a toothpick inserted into the center of the baking dish comes out clean, the brownies are done.
6. Cool for at least 15 minutes before cutting. When cooled sprinkle with powdered sugar (optional).

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Chicken Salad Sandwiches

2 cups chicken, shredded or chopped
1 stalk of celery, chopped small
1/2 cup blueberries
1/4’of a sweet red bell pepper, chopped
1/2 cup cottage cheese
1/4 cup plain greek yogurt
1/2 tsp kosher salt
1 Tablespoon brown sugar, or to taste
slivered almonds (optional)

1. Combine all ingredients in a bowl.

2. Serve on toasted bread, pita, or a wrap.

*For a lower carb option, serve wrapped in lettuce or on a bed of greens.

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Sesame Veggie 

1 package Linguine Noodles, Cooked, Rinsed, And Cooled
1/2 head Sliced Napa Cabbage, Or More To Taste
1/2 head Sliced Purple Cabbage, Or More To Taste
1/2 bag Baby Spinach, Or More To Taste
1 whole Red Bell Pepper, Sliced Thin
1 whole Yellow Bell Pepper, Sliced Thin
1 whole Orange Bell Pepper, Thinly Sliced
3 whole Scallions, Sliced (omit if not tolerated)
1 Cucumber, Peeled And Sliced
1 can (about 10 Oz.) Whole Cashews, Lightly Toasted In Skillet

1/2 cup Coconut Aminos
1/4 cup sugar (more or less to taste)
6 cloves garlic, minced
1/4 cup sesame oil
1/4 cup canola oil
1/4 cup hot water (to get the consistency desired)
1/4 cup cilantro, chopped


✨For the dressing: Mix all ingredients except for the cilantro. (You can make the dressing up to three days ahead of time.)

✨For the salad: Mix all ingredients. 

✨Just prior to serving, add the cilantro to the dressing and stir well. Finally, add the dressing to the salad, toss, and enjoy!


Chicken Fajitas

Makes 8 fajitas


1 pound of chicken, sliced into long, thin strips
1 Tbsp olive oil
1 tsp cumin (omit if not tolerated)
1/2 tsp garlic powder
1/4 tsp oregano
1/2 tsp sea salt, or more to taste

✨Pepper/Onion Mixture
1 red bell pepper, sliced into thin strips
1/2 sweet onion, sliced into thin strips (omit if not tolerated)
1 tsp olive oil
Salt, to taste

✨Fajita Toppings
Tortillas (I like Siete)
Mild cheddar cheese, shredded
Cilantro (if tolerated)
Plain Greek yogurt (if tolerated)
Avocado, smashed (add sea salt and a dash of garlic powder)


1. Mix all of the chicken ingredients together, and grill in a grill basket until cooked. 

2. Sauté peppers and onions in olive oil on medium until cooked (about 5-10 minutes). Add salt to taste. 

3. Serve chicken in tortillas and top with cheese, cilantro, avocado and Greek yogurt.


Herb Chicken Thighs with Potato and Asparagus


6-8 Chicken thighs
Baking bag
2 TBSP avocado oil

3 sprigs of fresh rosemary 3 sprigs of fresh thyme Butter- 1⁄2 c softened Garlic - 6 cloves Parmesan - 1⁄4 cup

Red potatoes Asparagus


1. In a separate bowl, mix butter, garlic and parmesan together and set aside.
2. Rub each chicken thigh with oil and rub the butter mixture all over each thigh, you can even stuff some of the butter mixture under the skin of the thigh.
3. Place all thighs in the baking bag along with rosemary, thyme, cut red potatoes and asparagus surrounding the chicken. Seal the bag.
4. Place in a preheated oven of 375 for 30-45 minutes until thighs are fully cooked.

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Asian Chicken Lettuce Wraps

Makes 8 large servings


1/2 cup coconut aminos
2 tsp toasted sesame oil
4 Tbsp light brown sugar
✨Meat Mixture:
olive oil spray
2 lb ground chicken (or turkey)
2 garlic cloves, crushed
1 medium carrot, shredded
2-3 green onions, chopped
8 oz can water chestnuts (look for no citric acid)
1 package shitake mushrooms, chopped
Baby bok choy, chopped
sat and pepper, to taste

✨Serve in Lettuce Wraps:
large lettuce leaves, such as green leaf or Bibb
sesame seeds
green onions


1. In a small bowl, combine the coconut aminos, sesame oil, and brown sugar.

2. Heat a large skillet over medium high heat and coat with cooking spray. Add the chicken or turkey and cook, breaking the meat into pieces as it browns, about 5 minutes. Add the garlic and cook 2-3 more minutes. Add the rest of the meat ingredients and pour the coconut aminos mixture over everything, reduce heat to medium low and simmer for 5 more minutes.

3. Serve in lettuce wraps for a low carb option, or in a bowl over rice. Top with sesame seeds and green onions, if tolerated.

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