Recipe  Blog

An ongoing series of informational entries about food and recipes for educational purpose only.

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How to make ghee

How to make Ghee  (Paleo, GF, SCD)

January 15, 2019

Ghee  (GF, Paleo) Makes 12 oz.


16 oz. unsalted butter


Small pot

Cook the butter in the small post over low heat until golden brown.  The butter will be very aromatic.  The milk solids will sink to the bottom of the pot leaving small white bubbles behind.  Strain if you wish and place in a small glass jar until cool.  Store in the refrigerator.

Alternative Healing Therapies, Health Journey Coaching 4U ©

Fruit  Muffins GF, SCD, DF,Paleo

Fruit Muffins (Paleo, GF, DF*, SCD, SF, Grain free)

January 6,  2019

Fruit Muffins (Paleo, GF, DF, SCD, Grain Free)  

Print recipe

These muffins can be made with coconut oil & alternative nondairy milks. 


Wet ingredients:

Honey ¼ cup (2.5oz.)

Vanilla 1 tsps.

Milk 1 cup (8oz.) (alternative milk coconut, almond)

2 large eggs

Olive oil  ¼ cup 

Fruit of choice ½  to 1 cup** My favorite fresh blueberries or fresh peaches.

Dry ingredients: Place all ingredients in a medium bowl and mix well.

Coconut Flour 1 Cup (3.3 oz.)

Salt Celtic ½ tsp.

Baking soda 1 tsp.

Baking powder 1 tsp (Grain free)

Gelatin unflavored, plain 1 tsp.

Method: In a medium bowl mix all the dry ingredients together until well blended and set aside. In a small bowl mix & whisk all the wet ingredients together. Add the wet ingredients all at once to the dry ingredients and mix well just until combined. Fold in the blueberries or fruit of choice. Avoid over mixing or the muffins will be tough. Use a scoop and Place the batter into muffins parchment paper cups and bake for about 20- 25 minutes. Keep an eye during the last 10 minutes of baking to prevent over baking and drying muffins. The bottoms of the muffins can get very dark quickly.

**Fruit combinations: Apple walnut cinnamon,  blueberry cinnamon, diced peaches & nutmeg.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

Vegan, GF, DF, Yeast Free bread

Harvest Multi Grain Bread (GF, DF,Yeast Free, Vegan)

January 6,  2019

Harvest Multi Grain  Artisan Bread 

Buy the video here to learn how to make it along with other flavor profiles.

(GF,DF, Yeast Free, Vegan)

This bread has grains that are rich in many minerals and vitamins. It also contains pumpkin and it’s what adds to the color, richness, but it does not taste like pumpkin.  If you are concern with reducing the fat content of the bread, replace the walnuts with cooked quinoa.                                                                       Print recipe


French Bread Mix 2- 16 oz. You have to make this mix. Recipe is under print.

Celtic Salt 1 tsp.

Gelatin plain 2 tsp. (Vegan version replace with plant based gelatin).

Baking Powder Grain Free 2 tbsp.  Print recipe

Psyllium Husk Powder Organic 2 tbsp. (17 grams)

Baking Soda 1 tsp.

Walnut ½ cup (Finely diced walnuts), reserve about 1 tablespoon for top**

Pumpkin Puree ½ cup (4 oz.) * You can use an organic 4 oz. jar baby food or buy a large can.

Olive Oil ¼ Cup

Honey Raw 1 tbsp. (Vegan version use Stevia, but be aware Stevia is sweeter).

Apple Cider Vinegar 1 Tbsp. 

Plain Sparkling Water (No Flavors),  1-1/2 cups,(12 oz)


Line a 9” x 5” loaf pan with parchment paper all four sides. Pre-heat the oven at 425 F. Baking time will be 45 minutes’ total.

Mix all the dry ingredients together into a mixer bowl. In another bowl mix all the wet ingredients together. Add all at once all the wet ingredients to the dry ingredients. Mix for about 1-2 minutes until well mixed. Removed dough from the mixer bowl and knead two or three times until dough is smooth and cohesive. Shape dough and place into  parchment paper lined pan. Brush the top with olive oil and top with a mild dusting of finely diced walnuts about one tablespoon. Score bread. Bake for about 45 minutes until is golden & the bottom of loaf sound hallows.  Remove the loaf from the pan and let loaf cool on a wire rack for about 4 hours before cutting into bread loaf.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make sauerkraut

Sauerkraut  (GF, DF, Vegan)

February 24, 2019

Sauerkraut Recipe                  Print recipe

Purple cabbage organic 1 large head

Celtic Salt 1 to 2 tsp.

Ginger fresh small piece about 2 "

Garlic cloves 2-3 cloves

Water filter (avoid tap water as it will kill beneficial bacteria)

1/2 package of culture bacterial (I use this one)

4 small pint canning jars with lids clean


Wash the cabbage head and shredded finely. Add Celtic salt, shredded ginger and finely diced garlic cloves to the cabbage. Let this mixture rest for about 10- 20 minutes at room temperature. Take 2 cups of the mixture and process in food processor with enough filter water to get enough liquid to use to cover jars during the packing process later.

Next pack the jars with this sauerkraut mixture by pressing mixture with a spoon or spatula tightly into the jar. Make sure the mixture is covered with liquid and do not fill jar to the top, but leave at least 2 inches away from the top of the jar of space. This is needed as the mixture will ferment and expand.

Allow jars to seat on a warm area in your kitchen undisturbed for about 3- 4 days. The mixture will produce bubbles as it approaches fermentation.

On the third or fourth day store in refrigerator. Use a tablespoon daily with your meal. Rotate your fermented vegetables daily!

Tip: I open the jars once daily during the initial fermentation process to encourage the growth of aerobic bacteria (oxygen loving bacteria) and re-close the jars shortly after.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to roast vegetables

Roasted Spring Vegetables Dish (GF, DF, Vegan)

March 13, 2019

Roasted Spring Vegetables Dish (2 servings).


Sweet potato large 1

Carrots multi color 4

Asparagus 8 stalks (Peel the bottom of stalks as they are too fibrous)

Organic arugula 

Lime 1/4

Olive oil cold process

Rosemary dry herbs to taste

Salt Celtic


Preheat the oven at 425 F.  Line a baking tray with parchment paper.

Wash & cut the vegetables in strips, Carrots, sweet potatoes, sprinkle Celtic salt & dry herbs to taste.  Bake for about 18 to 20 minutes or until tender.  During the last 5 minutes Add asparagus and olive oil, toss the oil to cover all the vegetables.  Return  vegetable baking tray to the oven to finish cooking.  Asparagus cook very quickly and adding the oil at the last minute prevents oxidation of the oil that can damage our bodies instead of helping our immune system.  Serve immediately.

Zucchini Patties: (Makes 4 patties)


Zucchinis 2, medium

yellow squash 1 medium

Egg large 1

Celtic salt, 1 tsp

Coconut flour 2 Tablespoons

Preheat oven 350 F

Method:  Wash, cut ends of squashes and shredded them, add Celtic salt allowing the mixture to rest for about 5 minutes to render water.   After the five minutes are up, start squeezing the excess water.  You may have to squeeze water at least 5 times.  When the squash is dry enough add the egg & coconut flour.  Mix well and form patties.  Preheat a skillet at medium heat and add few tablespoons of the fat of choice.  Here I chose ghee, but I have used olive oil too.  Brown the patties lightly and transfer  the frying pan to a preheated oven to finish cooking for about 10 minutes (350 F).  Serve immediately.

Note: The extra 2 patties can be used the next day for breakfast with other proteins.

Plate the dish:

Place the washed arugula on the plate first, add roasted vegetable in the middle & zucchini patty off to the side.  Serve with a lime wage.  Serve immediately.  Enjoying a vegetable dinner 3 or 4 times per week is good immune booster & it helps the body detoxify faster.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make grain free baking powder

How to make  a grain free baking powder 

(GF, DF, SCD, Vegan)

March 13, 2019

Baking Powder                                         Print recipe

Making your own  grain free baking powder is very easy.  This recipe is grain free and I came across in the back of the package of Bob's Red Mills Product..  I love this company.

The original recipe makes too much.  Here is just a fraction of the recipe/.


2 Tbsp Cream of Tartar

2 Tbsp Bob's Red Mill Arrowroot Starch

1 Tbsp Baking Soda


Mix all the ingredients together very well.  Store in a glass jar.  Use as needed.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make paleo banana bread

Banana Bread

(Paleo, Grain free,GF, DF, SCD, Refined sugar free)

April 2, 2019

Banana Bread (Paleo, DF, GF, Grain free, SCD)         Print Recipe

This recipe works great with very ripe bananas and is what gives the bread good sweetness and taste!

Wet ingredients: Mix well all wet ingredients together, but not the ripe bananas

Bananas 4 large, very ripe 2 cups (16 oz.)

2 Tablespoon honey

Coconut milk ¼ cup

Vanilla 1 tbsp.

Olive oil ¼ cup

Eggs 4 large

Dry ingredients: In a bowl mix well all the dry ingredients together.

Almond flour 2 cups (200 grams)

Coconut flour ¼ cup (27 grams)

Salt (1/2 tsp.)

Cassava flour 2 tbsp.

Baking powder grain free 1 tsp.

Baking soda 1 tsp.

Cinnamon 1 tsp.

Nutmeg ¼ tsp.


Prepare a loaf pan 9” x 5” by lining it with parchment paper or use an eight cavity mini loaf pan lightly oil.

Puree the bananas in the food processor first then add all the wet ingredients at once and pulse until well blended and emulsified. Add all the dry ingredients all at once and pulse just until combined. Place the batter in a 9” x 5” loaf pan or 8 mini loaves pan. Bake for about 30- 35 minutes or until golden brown and bread is set. Do not over bake or bread will be dry.

Baking with Jeannette Werle ©

Alternative Healing Therapies, Health Journey Coaching 4U 

Simple side dishes

Simple Side Dishes

(Paleo, Grain free,GF, DF, SCD)

April 18, 2019

Simple Side Dishes

That will not keep you in the kitchen for to long. They are nutritious and delicious. Yum!


Fresh asparagus  5- 6 stalks per person or more if you wish. Cut the ends and peel the bottoms of each stalk.  Otherwise, the asparagus stalks are very fibrous.

Fresh tomatoes 

Fresh basil washed, finely sliced (chiffonade style)

Herb dry thyme sprinkle to taste

Olive oil cold process

Apple cider vinegar (without the mother for SCD)

Celtic sea salt


On each plate arrange the following vegetables:

Wash and slice the tomatoes and topped with fresh basil, sprinkle to taste with olive oil, apple cider vinegar and Celtic salt.  

Next place on a parchment lined tray the washed asparagus and sprinkle the dry thyme to taste. Place in the preheated oven at 425 F for about 5-8 minutes or until just barley tender, but do not over cooked.  When done take out of the oven and sprinkle to taste olive oil and Celtic sea salt to taste and toss.  Place back in the oven for about 1-2 minutes. This small step prevents the oil from oxidizing and protects your organs.  The asparagus should be just barely tender and bright green.  Delicious! 

Serve with your favorite animal or plant  protein.  Enjoy!

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make golden mil latte & health benefits

Golden Milk Latte 

how to make & health benefits

(Paleo, Grain free,GF, DF, SCD)


How to make golden milk latte & health 


This drink may help with inflammation and pain.

Golden Milk Latte Instead of coffee option!


•6-8 oz. Almond milk or coconut milk beverage

•½ tsp. Turmeric

•¼ tsp. Ginger

•½ tsp. cinnamon Ceylon (more to sprinkle over milk.

•Stevia liquid 2 drops or to taste

•Vanilla ¼ tsp.

•Boil milk and spices to a simmer frothy stage. Transfer the milk to a cup and top with cinnamon.

Health Benefits of Cinnamon, Turmeric and Ginger

•Cinnamon (Ceylon only true cinnamon):

Lowers blood glucose


Can improve sensitivity to insulin

Loaded with anti-oxidants.

May help fight bacterial and fungal infections

Beneficial to neuro-degenerative diseases: Two compounds found in cinnamon appear to inhibit the buildup of a protein called tau in the brain, which is one of the hallmarks of Alzheimer's disease

•Turmeric properties:

Anti-Inflammatory: It contains a bio-active compound called Curcumin.

Anti-oxidant: Removes free radicals that can lead to disease.

Improves brain function, preventing other brain diseases.

Anti-bacterial properties

Lowers the risk of heart disease.


It helps with nausea and morning sickness

Closely related to turmeric

Anti-inflammatory properties.

May help protect against cancer

It can help reduce bad cholesterol (LDL)

Information provided for educational purpose.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make golden mil latte & health benefits

Blueberry Granita

(Paleo, Grain free,GF, DF, SF SCD)


Looking for a quick cool granita fix, but no time to spend in the kitchen?

Here is a quick and inexpensive way to prepare this dessert.

Keep a bag of fresh, in-season blueberries washed in the freezer. When you want a cool and delicious dessert, take 1/2 cup of frozen blueberries and place in a blender with enough water (1 or 2 TBPs.) and liquid stevia (2 to 3 drops or to taste). Blend once or twice just until roughly chopped.

Blueberries are considered a super food because they are loaded with antioxidants that fight free radicals keeping you looking younger!😁😘

Information provided for educational purpose.

Alternative Healing Therapies, Health Journey Coaching 4U  ©

How to make golden mil latte & health benefits

Strawberry or Cherry Jam

(Vegan,Paleo, Grain free,GF, DF, SF) 


Strawberry or Cherry Chia  Seed Jam

GF, V, Paleo, Grain Free Chia seeds are a versatile food that allows an otherwise sugar laden jam to be made sugarless. Just make sure you use in season fruits as they are nutrient dense, aromatic and very sweet when in season. *Replace with fresh cherries for cherry jam. Method:

In a small pan place the washed, diced strawberries, lemon juice, pinch salt and chia gel binder. Cook on medium to low heat until the fruit has sweat and comes to a boil. You may need to stir the jam few times to prevent sticking or scorching. Once it comes to a boil turn heat off, but leave jam on the stove, covered and allow it to cook for an extra 2 minutes. Remove from the stove and add ½ tsp. of stevia. Stir well and place in clean glass jars. Store in refrigerator or for longer shelf life freeze jam in freezable containers.

Print the recipe here

Information provided for educational purpose.

Alternative Healing Therapies, Health Journey Coaching 4U  ©