Banana Flax Muffins

1/2 cup packed brown sugar
1 cup whole wheat flower
1 1/2 cups ground flax seed
3/4 tsp baking soda
1/2 tsp cinnamon
1/2 tsp salt
2-4 ripe bananas
2 eggs
1 1/2 Tbsp vegetable oil
1 tsp vanilla
2-3 apples, grated

Mash bananas in bowl. Add grated apples, brown sugar, eggs, oil, and vanilla. Combine. 
​Add dry ingredients. Mix until just combined.
Makes 12 regular sized muffins.
​Bake at 400F for 18-20 minutes.


Fresh Salsa

1/2 ice cream bucket of tomatoes
1/2 red onion
1 /2 white onion
3 bell peppers (red, yellow, orange)
4 jalapenos
1/2 bulb of garlic
2 limes, zest and juice
1/2 Tbsp salt
cilantro to taste

Chop all finely. Let sit together to let the flavors come together.

Bone Broth

6 quarts water
2 Tbsp raw, unfiltered apple cidar vinegar
2 pounds animal bones (chicken, turkey, beef, pork, fish, or other)
1 medium onion, coarsely chopped
3 large carrots, coarsely chopped
10 stalks celery, coarsely chopped
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
1 Tbsp Himalayan salt
1 Tbsp black peppercorns
Fresh or dried herbs or spices of your choice (optional)

Fill a stockpot with 6 quarts cold water.

Add the vinegar to the cold water.

Place the bones into the water-vinegar mixture and let sit for 30 minutes. Prep your vegetables while the bones are soaking

​Add the onion, carrots, celery, bell peppers, salt, peppercorns, and any other dried herbs or spices (if using).

Place over medium-high heat and heat the water until it nearly boils, then reduce the heat to low. Let the broth simmer for 4-8 hours for fish bones; 18-24 hours for poultry bones; or 24-48 hours for beef or pork bones.

When there are 30 minutes remaining to cook, add any fresh herbs (if using).

Remove from heat and let cool for 30 minutes. Then strain out the vegetables, bones, and fat.

Store in the refrigerator for up to 5 days or transfer to containers, ice cube trays, or muffin tins and store in the freezer for 3-4 months.

TIP: For more flavor, roast the bones on a baking sheet in a 300F oven for 30 minutes before making the broth.


Cranberry Muffins

1/3 cup prune puree
3/4 cup sugar
1/2 cup milk
1 tsp vanilla
1 Tbsp vegetable oil
2 eggs
1 1/3 cup flour
1 cup oats
1 tsp baking powder
1 tsp baking soda
1/2 cup whole cranberries

​Combine prune puree, sugar, milk, vanilla, oil, and eggs.

​Add the rest of the ingredients and mix until just barely combined.

​Makes 12 muffins. Bake on 375F for 18 minutes.

Marinara Sauce

2 Tbsp olive oil
2 minced garlic cloves
16 oz can diced tomatoes
1 can tomato paste
2 tsp basil
1 tsp salt


2 ripe avocados
1/4 cup of red onion
1/2 cup salsa
1/4 cup fresh cilantro
Lime juice
Salt & Pepper to taste
Add Tabasco for more of a kick

Greek Salad

Red Onion
Red Peppers
Green Peppers

1/4 cup vinegar
1 Tbsp Greek seasoning
1 Tbsp honey
1/2 cup olive oil
2 tsp mustard powder

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