Ketchup

5          pounds tomatoes

2          tablespoons butter

1 1/3    cup chopped onion

3/4       cup green, red or yellow bell pepper.

4          tablespoons tomato paste

1/4       teaspoon cayenne pepper

1/4       teaspoon ground mustard seeds

1/4       teaspoon cumin powder

1          teaspoon sea salt (add more to taste)

1/3       cup bean flour

2          tablespoons apple cider vinegar

2          tablespoons Bragg Liquid Amino

3 1/2    tablespoons xylitol

• Preheat the oven to 300 degrees.

• Puree tomatoes in a blender.

• On a medium to low heat melt the butter and saute the onions and peppers until golden in a medium pot.

• Pour the tomato puree along with tomato paste, cayenne pepper, ground mustard seed and cumin powder into the pot. Mix well.

• Bring to a boil, cover and transfer to the oven for 2 1/2 hours. Incorporate  sea salt and bean flour and return to the oven for another hour.

• Remove from the oven  add xylitol , apple cider vinegar and Liquid Amino to the pot, mix well, and simmer on the stove while you are adding the ingredients.

• Return to the oven and cook for another hour or until the desired consistency. Add more sea salt to taste.

Celery Smoothie

4      stalks of celery, diced 
5      frozen strawberries
1/2   frozen banana
1      small tomato
ice cubes




Mix all the ingredients in Vita-Mix or high speed blender.

Cantaloupe Beet Smoothie

1       cup cantaloupe chopped in small pieces
         (about 1/4 of a medium cantaloupe)
1/2    cup coconut milk
1       tablespoon chia seeds soaked in water
1       small beet chopped in half
1/2    frozen banana 
Ice cubes as needed






Mix all the ingredients in a Vita-Mix or a high speed blender.


Tip: Mix 1/3 cup chia seeds with 1 cup of water and pour  into an ice cube tray. Freeze and use as you need ice cubes.

Salmon with Green Beans and Pear Sauce

9      ounces of wild salmon fillet without skin (tail part is easier to cut into strips later)

Sea salt and pepper to taste

1      tablespoon coconut oil

1      tablespoon butter

1      pound green beans

A few 9-inch bamboo skewers

• Cut green beans lengthwise. Steam until tender.

• Season salmon fillet to taste.

• Cut salmon fillet into thin strips approximately 7x1/2 x1/2  inches.  Roll each strip into a cylinder and thread on a bamboo skewer make sure the skewer goes through all layers of each  salmon roll and it is secured on it. Five or six rolls of salmon will fit on each bamboo skewer.

• Heat the oil in a frying pan and add butter. Place the skewer inside the pan and turn so that each side is fried and well cooked.

• Season green beans and place them in a dish.  Top the beans with salmon and pour the sauce on top.

Pear Sauce






1/3          cup organic or raw cream
1/3          cup organic or raw milk
1             tablespoon black bean flour
Puree of half of a medium pear (use microplane)
1-1 1/2   tablespoons fresh lemon juice
1/2         teaspoon whole peppercorns (optional)

• Mix milk, cream and flour in the same  pan that you used for the fish.

• Bring to a boil and lower the heat.

• Add pear, lemon juice and peppercorns. Simmer until sauce thickens.

Lamb Stew with Almond Meal

2         tablespoons coconut oil
1         tablespoon raw or organic butter  

1         teaspoon cumin powder

1/2      teaspoon turmeric powder

1         medium onion sliced into thin layers

1         pound lamb or beef cut into small pieces ( with or without bone)
1/3      cup red beans
1/2      cup almond meal or almond flour
3         tablespoons Bragg Liquid Aminos 
2         cups chopped celery
1 1/2   cup water
Sea salt and pepper to taste
Handful of cauliflower florets (optional)

• Preheat the oven to 275 degrees.

• Heat a medium cast iron pot on medium.  Add coconut oil then butter.  Lower the heat then add cumin and turmeric powders.  Stir constantly for 30 seconds. 

• Toss in the onions and saute until translucent. 

• Add lamb or beef and saute for 5 more minutes.  

• Add red beans, almond meal, Bragg Liquid Aminos, celery  and water in the pot.  Season with sea salt and pepper.  Mix well and transfer to the oven. Let the stew cook for about 2 to 2 1/2 hours. 

• Optional:  add cauliflower florets to the pot, 15 minutes before the stew is done. 

Quinoa with Sauteed Vegetables

1           cup quinoa
1/3-1/2 cup apple cider vinegar
2           cups filtered water
4           tablespoons coconut oil
1           onion finely chopped
2           cloves of garlic finely chopped
1           medium eggplant thinly sliced 
1           mild jalapeno pepper seeded and cut into small pieces
2           small green, red or yellow peppers cut into small pieces
2           small yellow squash
or
1           medium zucchini cut into thin slices
2           tomatoes cut into small pieces
Sea salt and pepper to taste
1/2       teaspoon turmeric powder

• Wash quinoa several times.

• Soak quinoa in 2 cups of water, vinegar and 1/2 teaspoon sea salt for at least half an hour.  Meanwhile prepare and cut the vegetables.

• Heat coconut oil in a medium to large saute pan. Add onion and saute until translucent; then add garlic and saute for couple of minutes.

• Gradually mix in the rest of the vegetables starting with eggplant. Take your time. Each time you add new vegetables make sure the previous ones have been sauteed thoroughly . End with tomatoes.

• Season with salt, pepper and turmeric powder.

• Pour soaked quinoa mixture into the pan, cover, and let simmer for at least 15 minutes.

Avocado Dressing

1/2     cup grated comte cheese or other raw cheese with similar taste
1/4     cup avocado oil
1/4     cup olive oil
1        large ripe avocado
juice of 1 lemon
Sea salt and pepper
1        tomato
1        Tablespoon fresh mint or basil or both
1/2     cup chopped parsley

• Mix all the ingredients in a Vita-Mix or a food processor. 

• Use the dressing with your favorite greens.