Chocolate Fat Bombs

Enjoy healthy treats in the form of delicious keto-friendly raw chocolate fat bombs!


You will need:

  1. For one recipe, choose at least 3 different healthy fats.  You will need 3 equal portions of each one to make your recipe, make as many or as little fat bombs as you want.

Recommended fats include: Raw nuts butters (almond, macadamia, walnut, pecan, etc) – Cold-pressed coconut oil

Grass-fed, unsalted butter – Ghee – MCT oil – Cream cheese

(My recipe is 1/3 raw almond butter, 1/3 grass-fed butter, 1/3 cold-pressed coconut oil.)

2. Chocolate powder

(I use the Bulletproof chocolate powder)

3. Sweeten with any ketogenic-friendly sweetener – (stevia, monk fruit, Erythritol, small amounts of raw honey, a mixture of 2 or more of these)

(I use Swerve which is erythritol)

Optional – organic vanilla, nuts, coconut flakes, raw buckwheat groats, chia seeds, raw cacao nibs, etc.


Over very low heat, gently melt the fats in a pot, stir until smooth.

Add enough chocolate powder and Swerve until it tastes like you want.

Add vanilla and/or other ingredients for texture and added bulk.

Do not over-heat, it should only need to be lukewarm to be workable.

Divide into mini-muffin cups, freeze.  Should be ready-to-eat in about 15 minutes!

Enjoy several each day for delicious clean-burning energy!

Kale/nut/apple salad with balsamic vinegar/maple syrup dressing


You can make a large batch of this, eat some immediately, then divide it into individual servings and have an easy-to-grab lunch or dinner the next day too!  It keeps well for a day or two in the refrigerator and in a container with a lid or plastic wrap to protect it from the open-air.


large bunch of chopped kale, or a large bag of chopped kale from the produce area at most grocery stores

several handfuls of various raw nuts (pecans, sunflower seeds, sesame seeds, cashews, black seed, etc.)

1-3 diced apples, depending on how large your entire recipe is

handful of raisins and/or dried cranberries (optional)

Place ingredients in a large bowl.

For the dressing:

2/3 cup filtered water

1/2 cup 100% pure olive oil

1/4 cup balsamic vinegar

1 1/2 tbsp Bragg’s liquid amino

1 tbsp stone ground mustard

Whisk ingredient sin a bowl until thoroughly mixed and pour over the kale salad.  Massage into the kale, nuts and fruit until all the kale is moistened with the dressing.  

Refrigerator any un-eaten portion for up to 2 days.



Leafy green salad with vegetables tossed in balsamic dressing



You will need:

Romaine, bok choy, spinach and kale leaves (or your favorite combo of leafy greens) chopped into bite-size pieces

Yellow squash, red onion, green bell pepper, radish, tomato etc. chopped into bite-size pieces

For the dressing:

Olive oil

Balsamic vinegar

Apple cider vinegar

Lemon juice

Dijon mustard (optional)

Garlic powder

Basil, cilantro, dill, oregano, or your favorite combo of herbs

Sea salt and fresh-ground black pepper

(Black sesame seeds, white sesame seeds, sunflower seeds, raw pumpkin seeds, etc can be used as extra toppings)

1.  Combine the oil and vinegar at a 3-to-1 ratio, (for example, 6 tbsp oil to 3 tbsp vinegar).  I like to use the balsamic and the apple cider vinegar together, half one and half the other, for my total vinegar ratio.  The balsamic vinegar gives it the taste I like, the apple cider vinegar gives me some extra health benefits.

2.  Once you have your oil/vinegar mixture the way you like it, squeeze some lemon into it, add about 1-2 tsp of the dijon mustard (optional), and then add some garlic powder and herbs in the amounts that you like.  Don’t be stingy, this is how you will flavor the salad and make it delicious!  Finally, top it off with some sea salt and black pepper and mix well.

3.  Toss the chopped vegetables with the oil and vinegar mixture, then add to the leafy greens for a salad that fills you up and tastes great!

Tempeh “Nacho” Dip with tomatoes and Mexican seasoning

Tempeh "Nacho" dip

Replace your ground beef nacho dip with this vegan version!

You will need:

1/2 – 1 block tempeh (see below), grate the amount you plan to use with a food grater

coconut oil

1/2 medium white onion, diced

3-5 carrots, diced

Cherry tomatoes, halved

1-2 garlic cloves,  minced

1 package of your favorite organic Mexican/taco seasoning

1/4 cup filtered water

Fresh scallions, chives, cilantro and basil chopped

Celtic sea salt

Sprouted grain tortillas

Grass-fed butter or coconut oil


1.  In a skillet, heat the coconut oil and cook the onions and carrots until almost soft.  Then add the halved cherry tomatoes and minced garlic.  Cook for 2-3 minutes more, tossing several times.  Cover to keep heat inside the skillet.

2.  Uncover, then add the Mexican seasonings, about 1/4 cup of filtered water, and mix well.  Cover and let cook for 1 minute, stir it once while it cooks.

3.  Uncover, add chopped herbs and toss, remove from heat.  Season with Celtic sea salt if needed.

4.  Toast several of the sprouted grain tortillas until they are crisp, let cool, then break into “chips.”  You can spread butter on them, then season with Celtic sea salt and/or herbs before toasting.

Portabella, tomato and buckwheat raw flatbread



You will need:

1/4 cup buckwheat, soaked in hot water for 15-20 minutes

1 large handful walnuts

5 medium-large tomatoes, quartered and seeded

1 zucchini, chopped into large pieces

1 tsp turmeric

 1 tsp garlic powder

8-10 basil leaves

1 tbsp dried cilantro

medium handful of mixed nuts such as pumpkin seeds, slivered almonds, sunflower seeds, walnuts

1/4 cup grounded flax seed

2 tbsp Bragg’s liquid amino

1 cup chopped kale

extra virgin coconut oil or grass-fed organic butter

sliced yellow onion, diced

portabella mushroom, diced

cherry tomatoes, halved

plain hummus

100% pure olive oil


1.  In a food processor, process the walnuts, zucchini and tomatoes until chunky.

2.  Add spices and herbs and seeds, Bragg’s liquid amino, and kale.  Process until gritty and smooth.

3.  Using the width of your dehydrator as your guide, cut 9-12 square pieces of parchment paper and place 4 on each of the dehydrator trays.  Spoon the zucchini mixture onto the pieces of parchment paper, spread until the “flatbread” is about 1/2 inch thick.

5.  Dehydrate at 105 degrees F for 7-9 hours.  Each piece is ready to turn over when the parchment paper is able to be peeled off easily.

6.  Dehydrate for another 6 -8 hours at the same temperature.  Remove each piece as it become solid, yet not completely dried out.

7.  Store in a sealed container in the refrigerator for up to 10 days.


To assemble:

1.  Cook the diced onion, mushroom, and tomato in coconut oil over medium heat for about 5 minutes, or until they all start to turn soft.

2.  Spread hummus on flatbread.  Top with warm onion/mushroom/tomato mixture.

(Pictured with a brown rice pasta side dish, such as this one.)

A Healthier Quesadilla

This recipe should satisfy your need for quesadillas!


You will need

sprouted grain tortillas (available at many grocery stores in the freezer sections, with the sprouted grains breads)

shredded vegan cheese, pastured organic goat cheese or grass-fed cheese, etc

diced smoke bacon tempeh strips

diced green onions and/or chives

basil, parsley, garlic powder, oregano, etc

coconut oil or grass-fed organic butter

sea salt and fresh ground pepper


1.  Heat 1 tbsp coconut oil or butter on a skillet that is flat and wide enough to fit the tortilla on it.

2.  When hot and the oil has melted, place the tortilla in the skillet.

3.  Arrange the diced tempeh strips, green onions/chives, and the cheese on half of the tortilla.  Season.

4.  Fold the tortilla when it has softened, and the press with a wide spatula.  Cook for 1 minute.

5.  Flip the tortilla over, cook the other side for another 1-2 minutes.

5.  Serve with a spinach and romaine salad or a fresh guacamole dip too add additional alkalinity to this recipe!


Other optional ideas for quesadilla filling:

avocado with green onions, chives, cheese

strawberries, basil, goat cheese, organic red pepper jelly and cinnamon (yes, its a great dessert!)

pastured eggs and goat cheese with green bell peppers, onions, chives, Celtic sea salt, garlic powder