Healthy Recipes

It is with excitement that I share some of the ideas that God has given me! Most, if not all of the recipes that you will see listed here strictly follow a gluten-free diet and a low sugar/or sugar free diet. Please enjoy! And remember, it takes a while for your body and your palate to adjust to the beautiful, natural flavors and tastes that food has to offer.

FYI…I am really bad about measuring exact amounts, but I will do my best to give cooking measurements. However, some of my descriptions may be up for interpretation.

* Note- All listed recipes are gluten-free, and most are either low sugar or sugar free. 

 Bread-less Rosemary Salmon Cakes
(serving size for 1 person)
1 five ounce pack of Chicken of the Sea, wild-caught, boneless, skinless salmon chunks

2 whipped eggs

a 1/4th wedge of a finely chopped sm. onion (sauteed is optional)

A pinch of red pepper powder to taste

A pinch of mustard powder to taste

Stir the salmon into the eggs and then stir in all other ingredients, mixing and mashing well. Cook on high, stove-top griddle or skillet with olive oil. I use a large table spoon to scoop out enough for one cake. Lay it on the hot griddle. Crush fresh rosemary in your hand, and sprinkle over the top, much like you would a cupcake.

As the egg around the edge of the cakes solidify, gently flip them over. Sprinkle the other side with fresh ground sea salt. Remove the cakes when lightly browned. For a spicier version, add extra red pepper, and mix some sauteed green pepper with the onion. Both are quite tasty! Garnish the plate with fresh lemon, as the juice is good on these cakes. Enjoy!

Sugar-Free Coconut Shrimp Stir-fry
(serves a small family of 3-4)

24 oz of baby pre-cooked, unseasoned frozen shrimp

Coconut oil

1 cup unsweetened coconut milk (double check the carton for added sugars)

3 sliced green bell peppers

Stevia (a natural herbal sweetener)

Lime juice (can used bottled fresh, if no sugars or alcohols are added)

Sea Salt ( I prefer the brisk taste of pink Himalayan salt)

Heat a frying skillet with a heaping spoonful of coconut oil. Add the bell pepper, and drench it with lime juice. Add a cup of the coconut milk and cook for five minutes. Sprinkle with sea salt.

In a separate bowl, mix the a dropper full of liquid Stevia with about 2 cups of coconut milk and 2 large spoonfuls of coconut oil. Stir in the thawed shrimp. A dash of black pepper is optional. Mix the shrimp in the skillet with the bell pepper and simmer for a few more minutes. Serve and enjoy!

Beef and Snap Peas Stir-fry
(serves a small family of 3-4)

1 package of fresh cut stir-fry beef

1 bag of frozen sugar snap peas

About 1/4 to 1/3 cup olive oil

About 2 tablespoons sesame oil

1 fresh squeezed juice of a whole lemon

A pinch or 2 of ginger powder

A teaspoon of curry powder blend (Depending on how many peas you use, you may want 2 tsps.)

A handful of cashews or pine nuts

Pour all liquid ingredients into the pan. Heat pan and add the beef, peas and cashews. Evenly sprinkle the spices over the meat and peas. Salt and pepper to taste. Stir all ingredients well over medium to high heat until the meat is cooked. Enjoy!

Homemade Sugar-free Tomato Sauce
(For a small family. Can be served over spaghetti squash or gluten-free pasta.)

4-6 med. tomatoes

1/2 green bell pepper, finely chopped

1/4 of an onion, finely minced

1/3 of a zucchini, finely chopped

A little more than a 1/4 cup of lemon juice (bottled or fresh)

A little less than a tsp red pepper powder (depends on how spicey you like it)

1 tsp mustard powder

2 tablespoons of olive oil

Sea salt

Real butter

1 clove of fresh minced garlic or an inch squeeze of pure garlic paste in a tube (I use the paste.)

1 tsp. of dried parsley

1 tsp. of dried dill weed

About a half lb. of fresh ground beef

In a Bullet blender or food processor, add sliced tomatoes, the lemon juice and garlic, then puree. Pour into a pot on the stove-top and evenly stir in all other spices. Simmer on low.

While sauce is heating, cook and finely chop the ground beef. In another skillet, saute the onion, zucchini and bell pepper with butter and salt.

When both sauteed veggies and ground beef are cooked, stir them into the tomato sauce and add the olive oil. Turn to med. heat. This is where it gets a little tricky. I keep adding small amounts of sea salt and doing the spoon taste test. So I recommend salting to your delight.

Cook a spaghetti squash. I cut it in half, scoop out just the seeds. Careful to leave the meat. Lay face down in an inch of water. Cover with plastic wrap and microwave for 9 and a half minutes on high. Carefully remove hot squash from the dish, and cook the other half the same way. While the second half is cooking, scoop out the squash. It will come out in strings much like spaghetti. Place the meat of both cooked halves in a serving dish and salt lightly. Adding some pieces of cooked, canned artichoke is optional. Pour the recently prepared spaghetti sauce over top, and enjoy!!!

 Sugar-free Veggie Dip

1 cup plain, unsweetened Greek yogurt

1 tablespoon dill weed

1 teaspoon mustard powder

A generous pinch of sea salt

Stir and serve with cucumber and carrot sticks. It is also a nice alternative to ranch for chicken.

A Sugar-free Chocolate Yogurt Treat
(serving for 1)

1/2 cup plain, unsweetened Greek yogurt

1 dropper of liquid Stevia herbal sweetener

A palm full of unsweetened carob chips

Stir and enjoy!

Sugar-free Sweetened Pecans

Melt about half a stick of real butter in the microwave (I use fresh churned cow butter from the farm.)

Stir in a dropper of liquid Stevia herbal sweetener.

Stir in about 2 cups of shelled pecan halves, making sure they are evenly coated with the butter.

Lightly drizzle a small amount of fresh squeezed lemon juice over the pecans.

Preheat oven to 350 degrees.

Spread pecans out on a baking pan and cook for 10 minutes.

Take out of the oven and coat with cinnamon.

Lastly, sprinkle with sea salt and enjoy.

Allow to cool, and store in a Ziploc bag for future snacking. This is a really nice snacking option for a sweet tooth craving.

Sugar-free Ginger Tomato Salad Dressing

1 ripe Roma tomato

2 fresh 3 in. fingers of peeled ginger. (Ginger root can be frozen. It peels easily as it thaws.)

1/2 cup olive oil

1/2 cup lemon juice

2 tsps of sea salt

2 large spoonfuls of plain, unsweetened Greek yogurt

A dash of coriander seed.

Blend all ingredients in a bullet blender or food processor.

Serve over a fresh green salad. This dressing goes really well with bacon in a salad. It also serves well as a tasty grilling baste for fresh salmon.

The Healthiest Apple Crumble Pie that Mom ever made!

Pie Crust

1 cup of natural, unsalted almonds blended to a crust consistency. * Depending on your blender, you may need to pick out a few larger pieces, but save them for further use.

1 cup of finely grated, unsweetened coconut

1 single serve 4oz. cup of unsweetened applesauce

1/4 cup of melted real butter

1 tsp cinnamon

1/2 tsp sea salt

* Stir all the ingredients together well in a bowl. Press into a pie dish, and bake the crust for 10 minutes at 375 degrees. Set the crust to the side to cool and rest.

Pie Filling

1 12 oz can of evaporated, unsweetened goat milk

1 cut apple

2 droppers full of liquid stevia

1 tsp cinnamon

* Blend above ingredients into a thick liquid.

Add two additional large, finely diced golden/green apples and 2 tablespoons of ground chia seeds or pre-ground chia fiber. Pulse a few times lightly.Take care not to blend the apples that you add. You just want them stirred well into the liquid.

Allow the filling to sit and thicken for 3-5 minutes, then stir and pour into the crust. There will be a little filling left, but it would make a nice fruit dip or fruit salad dressing.

Sprinkle any remaining crushed almonds, grated coconut and cinnamon on top.

Bake the pie for 25 minutes at 375 degrees. Allow to cool and enjoy. Keep in mind that this pie is sugar free and gluten free, so it may not be as sweet as you first expect. But it is quite flavorful.

 Hydrating Citrus- Olive Oil Face or Body Scrub

The zest of 7 washed lemons

1/2 cup plain epsom salt

1 cup cold pressed virgin olive oil

Stir ingredients together well. Ingredients will lightly solidify after chilling in the refrigerator for a few days. Keep the scrub refrigerated.

Gently rub one tablespoon of this scrub in a circular motion over desired area. Rinse the salt and the lemon zest off with warm water. The oil will remain on your skin. Gently pat it dry with an old hand towel. Your skin will feel smooth, clean and hydrated. I am now using this scrub as a regular skin care regimen. It also removes makeup.

FYI…the lemons make great lemonade, and they are so easy to squeeze with the peel removed. Enjoy!

Gluten-free/Sugar-free Peanut Butter Cup Pie


1 cup natural, gluten free peanut butter

1 cup baking stevia powder

1 egg

1/2 cup crushed peanuts

Stir the ingredients together and press into a pie pan. Bake at 325 degrees for 10-12 minutes.

Pie Filling

 1 1/2 cup plain, unsweetened greek yogurt

1 dropper full of liquid stevia

1 cup melted, unsweetened carob chips

Melt the chips in the microwave for 35 seconds. Turn and heat for 15 more seconds. Sitr and heat for 10 more seconds.

Mix the melted chips rapidly into the yogurt and stevia. When the chilled yogurt meets the warm carob, a tasty filling texture results.

Pour the yogurt filling into the pie crust. Chill in the refrigerator and serve.

Gluten- Free Fruit and Nut Energy Bars

1/2 cup gluten- free peanut butter ( I use “Smart Balance”.)

1/2 cup natural, no stir almond butter.

1/2 cup mixed nuts

1/2 cup gluten-free oats

1/2 cup creamed honey

1 cup of crushed chex (honey-nut flavor or plain)

1/2 cup raisins

1/2 cup dried cranberries

1/4 cup chia seeds (or flax seeds)

Stir ingredients well. Press into a rectangle baking dish. Chill for 2 hours. Cut into snack bar size. Wrap individually in plastic and store in the refrigerator or freezer.

Gluten-Free Almond Coconut Bars

1 cup natural, no stir almond butter

1/2 cup creamed honey

1 1/2 cups unsweetened, grated coconut

1 cup plain almonds

1/4 cup white chia seeds or flax seeds

Stir the ingredients together and press into a square, half size baking dish. Chill for 2 hours. Cut into snack bar size. Then wrap bars individually in plastic. Store in the refrigerator or freezer.

Gluten-Free KeyLime Pie

Pie Crust for 2 small pies or 1 large pie

1 eight oz bag (approx. 5 cups) of gluten free ginger snap cookies

1 single serve cup of unsweetened applesauce

1/4 cup of melted butter

Mix the ingredients in a food processor, and bake the crust for 13-15 minutes at 350 degrees. Set aside to cool.

KeyLime Pie Crust Filling for 2 sm. pies or 1 lg.

the juice of 2 medium lemons

the juice of 3 medium limes ( I substituted with real bottled lime juice, since I find some limes more difficult to juice, and I only had one lime left 🙂 )

the lemon zest of 2 lemons

1 lb of plain greek low-fat yogurt

3/4 cups of organic coconut palm sugar

1 cup of finely grated unsweetened, organic coconut.

Mix all of the ingredients together in a bowl. Make sure to watch for clumps from the sugar, since it has a slightly different texture than that of other sugars. Fill the pie crust, chill in the freezer and serve!

 Gluten-Free, Organic Coconut Cookies

2 cups gluten-free all purpose flour or artisan flour blend

1/2 cup gf potato starch

1/2 cup raw coconut flour

1 tsp xanthan gum

2 tsp baking soda

1 tsp sea salt

5 med. size eggs

3 cups organic cane sugar

1/2 cup coconut oil

1 cup plain lowfat greek yogurt

1 tsp real vanilla

3 cups finely grated, unsweetened organic coconut

1/2 cup of organic whole milk

Shape the cookie batter into medium size balls.

Bake for 20 minutes at 350 degrees.

This recipe makes 3 baker’s dozen.

Snow Ball Surprise

* Caution– Like the real thing, these snowballs melt. So store them in the freezer.

There are a few fun ways to make snowballs. If you are not used to being on a sugar free diet, then this recipe will not taste sweet enough to you. So if you absolutely must alter the health of this recipe, then try using sweetened coconut or adding a few chocolate chips. Or substitute 1/3 cup of coconut oil with creamed honey.

2 cups unsweetened, organic coconut

1 and 1/3 cup organic, non hydrogenated coconut oil

frozen fresh pitted cherries (Other frozen fruit or nuts, such as halved strawberries or almonds could be used.)

Liquid Stevia

With a large spoon or spatula, press the dried coconut into the coconut oil until well mixed. Add 1 dropper full of liquid stevia and thoroughly stir together. With your hands and a spoon, form the coconut mixture into about a 1 and a 1/2 to 2 inch ball around one frozen cherry. Freeze snowballs in a sealed container for about ten minutes. Enjoy!

Gluten Free Chicken Cheese Enchilada Casserole

This is an easy recipe to try!

1 box of gluten free spiral rice pasta

1 can of precooked chicken

1 can of Progresso chicken cheese enchilada soup (gluten free)

1-2 cups of grated Mexican cheese

1 cup of lightly crushed corn tortilla chips

Cook the pasta then strain and pour into a small to medium baking dish. Pour the soup over the pasta, and stir in the can of chicken. Sprinkle the grated cheese on top. Then add the chips. Bake at 325 degrees for about ten minutes or just long enough to melt the cheese and heat the casserole. Salsa or fresh cherry tomatoes can be added, if desired. Enjoy This easy family recipe!