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Serving Western MA (Franklin, Hampshire & Hampden Counties), VT & NH •• Northampton, Amherst, Westfield, Springfield, Holyoke, Longmeadow, Brattleboro & Keene.


Breakfast Bars

1 1/4 cup ground almonds
1/4 tsp Himalayan salt
1/4 tsp baking soda
1/4 cup oil
1 tsp vanilla extract
1/8 cup honey
1/2 cup unsweetened shredded coconut
1/2 cup pumpkin seeds
1/4 whole raw almonds
1/4 cup cran raisins or currants
2 tbsp black sesame seeds
Some mini chocolate chips

In small bowl combine almond flour, salt and baking soda. In large bowl, combine oil, agave/honey, vanilla extract. Stir dry ingredientss into wet. Mix in coconut, nuts, seeds and vran raisins. Press the dough into greased baking dish. Spread evenly. Chop chocolate into small chunks and press into top of square. Bake at 350 degrees for 20 minutes. Yield 10 bars. 314 calories per bar.

Tuscan Meatballs

1 pkg. (10 oz) frozen chopped spinish, thawed and squeezed dry
1 lb ground turkey
1 egg
1 cup season bread crumbs or almond meal
1 cup grated parmesan cheese
1 handful of shredded mozzarella
1 tsp garlic salt or garlic powder
Cajon Spices – whatever you like
Black pepper to taste

Heat oven to 350. Mix spinach, turkey, egg, bread crumbs, parmesan, mozzarella, garlic powder and pepper in a bowl. Shape mixture into meatballs. Heat oil in a large frying pan. Brown meatballs, about 2 to 3 minutes. Once browned, move pan directly to oven to finish cooking meatballs, about 20 minutes.

Debs Grain Free Granola Cereal

1/2 c. coconut milk (I end up using a little more)
2 Tbsp coconut oil, melted
1 tsp vanilla
1 tsp almond extract
2 cups raw unsalted sunflower seeds
2 cups raw unsalted pumpkin seeds
1 cup raw sliced almonds
2 cups unsweetened coconut flakes
1 cup currants or any re-hydrated fruit or dried fruit of your choice


1 cup or more of chopped walnuts
1 cup or more chopped pecans
handful of chopped hazelnuts
sesame seeds
ground ginger
sprinkle cacao nibs over top
(I even put other spices on it like a little nutmeg or cardamon.

Put all the dry ingredients in a big bowl. Mix the wet stuff up except the melted oil. Pour that over it all after mixing in the coconut milk and extracts. Use your hands or a big spoon to mix it all up. Put on cookie sheet – not too thick. Bake at 350˚ until it gets golden brown (need to mix it half way through). Takes at least 3 cookie sheets to complete.

Keto Chocolate Chia Pudding

Serves: 4

1 (13.5 oz.) can full fat coconut milk, blended
1 cup water
1 tbsp cacoa powder
1/8 tsp vanilla stevia, or coconut sugar, or maple syrup to taste
1/8 tsp. celtic sea salt
1/4 cup chia seeds

In a high speed blender, combine coconut milk, water, cacao powder, stevia, and salt. Blend until smooth. Transfer mixture to a one quart mason jar. Add chia seeds and shake well. Refrigerate overnight to let chia seeds soften and absorb liquid. Enjoy!

Paleo Chocolate Hazelnut Tart

For the crust:

1 1/2 cups hazelnut flour
1/2 cup tapioca flour
4 tbsp coconut oil
1 tbsp honey
pinch of salt

For the filling:
100g dark chocolate (we use 90% Lindt chocolate)
1/4 cup cacao powder
1 cup coconut cream
2 tbsp stevia or erythritol
1 tsp vanilla paste
pinch of salt
1 punnet fresh raspberries

Other equipment: A 9″ tart pan with a loose base, a small saucepan, a metal mixing bowl and spatula


  • Pre-heat your owen to 356˚ fan forced
  • Prepare the crust by mixing together the hazelnut flour, tapioca flour and a pinch of salt in a large bowl. Then add the liquid coconut oil and honey and combine well using your hands to work the mixture.
  • Grease your tart pan with a little coconut oil. Then use your hands to press the mixture into the pan to form the crust. Make sure that the mix is even across the base and that it fills the scalloped edges of the pan.
  • Place in the oven for 10 minutes until the crust browns and becomes crisp. Remove and allow to cool in the pan.
  • Prepare the filling by combining the chocolate, cacoa, coconut cream, stevia, vanilla and salt in a small saucepan. Warm on a medium heat for 5-10 minutes until the chocolate has completely melted. Use a spatula to break down any lumps.
  • Once you have a smooth consistency, remove from the heat. Then quickly pour the chocolate filling into the crust.
  • Decorate the edges by pressing fresh raspberries into the chocolate filling.
  • Refrigerate in the pan for 1-2 hours, or until the filling has set.
  • Once the filling has fully set, remove from the fridge. Carefully remove from the tart pan and place on a serving dish.

Slice and Enjoy!

Strawberry Almond Gluten Free Cake

Serves 8

1 cup of almond flour
1 teaspoon of baking powder
1/4 teaspoon of salt
1/2 cup of granulated sugar
1/4 cup (1/2 stick) of unsalted butter, softened
2 large eggs
2 tbsp of milk
1/2 tsp of vanilla extract
1/2 cup of chopped fresh strawberries
Nonstick cooking spray
2 tbsp of sliced almonds
Whipped cream (optional)
Sliced strawberries (optional)

  • Preheat oven to 350˚.
  • Combine almond flour, baking powder and salt in small bowl.
  • Beat sugar and butter in medium mixing bowl until smooth. Add eggs one at a time, beating well after each addition. Beat in milk and vanilla extract. Gradually beat in almond flour mixture. Gently stir in strawberries.
  • Spray 9-inch round cake pan with cooking spray. Spread batter into prepared pan. Sprinkle with almonds.
  • Bake at 350˚ for 30 minutes or until wooden pick inserted in center comes out Clean. Cool in pan on wire rack. Run knife around edge of pan. Invert onto plate; invert again onto serving plate so almonds are on top. Serve garnished with whipped cream and strawberries.

Low Carb Healthy Chocolate Pudding

3 ripe avocados
3 TBSP coconut cream (I use Everland Organic Coconut Milk)
1/4 cup cocoa (I use raw cacao)
3 TBSP Erythritol or Xylitol (optional stevia to taste)
1 tsp vanilla

Whirl together with a hand mixer (I use a Braun hand blender) Chill and serve with whipped cream (sweetened with Stevia). Grate a little dark chocolate over top.

Baba Ganoush - the Best in the World!

Baba Ganoush – the Best in the World!
Prep Time: 15 mins
Total Time: 35 mins
Servings: 6

“This baba ganoush recipe is from Williams-Sonoma’s Small Plates by Joanne Wier, published 1998”

  • 1 large eggplant
  • 1/4 cup tahini, plus more as needed
  • 3 garlic cloves, minced
  • 1/4 cup fresh lemon juice, plus more as needed
  • 1 pinch ground cumin
  • salt, to taste
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1/4 cup brine-cured black olives, such as kalamata


  • Prepare a medium-hot fire in a charcoal grill.
  • Preheat an oven to 375°F.
  • Prick the eggplant with a fork in several places and place on the grill rack 4 to 5 inches from the fire.
  • Grill, turning frequently, until the skin blackens and blisters and the flesh just begins to feel soft, 10 to 15 minutes.
  • Transfer the eggplant to a baking sheet and bake until very soft, 15 to 20 minutes.
  • Remove from the oven, let cool slightly, and peel off and discard the skin.
  • Place the eggplant flesh in a bowl.
  • Using a fork, mash the eggplant to a paste.
  • Add the 1/4 cup tahini, the garlic, the 1/4 cup lemon juice and the cumin and mix well.
  • Season with salt, then taste and add more tahini and/or lemon juice, if needed.
  • Transfer the mixture to a serving bowl and spread with the back of a spoon to form a shallow well.
  • Drizzle the olive oil over the top and sprinkle with the parsley.
  • Place the olives around the sides.

Amount Per Serving
% Daily Value Calories: 103.5 , Calories from Fat 65, 63%
% Daily Value: Total Fat 7.2g, 11%; Saturated Fat 1.0g, 5% Cholesterol

Braised Chicken with Artichokes and Olives

Epicurious  | February 2013, by Rebecca Katz with Mat Edelson, The Longevity Kitchen

Prep Time: 20 minutes Cook Time: 30 minutes

I didn’t think it was possible to love artichokes more than I already did until I lived in Italy. There they harvest artichokes in both spring and fall, and that abundance graces their cuisine. Artichokes also enhance their health, as they stimulate the gallbladder to produce bile, which escorts toxins out of the body and also helps break down fats in the diet. Here, artichoke hearts are combined with chicken, chickpeas, and olives to create a rich, nourishing stew, seasoned with a potpourri of heady and healthful spices, including turmeric, cumin, coriander, and mint. For a wonderful pairing, serve it over Brown Rice Pilaf with Saffron and Ginger .


  • 8 organic boneless, skinless chicken thighs (about 11/2 pounds), trimmed of excess fat
  • Sea salt
  • Freshly ground black pepper
  • 3 tablespoons extra-virgin olive oil
  • 1 yellow onion, diced
  • 3 cloves garlic, thinly sliced
  • 1 teaspoon turmeric
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • Generous pinch red pepper flakes
  • 1 cinnamon stick, or 1/4 teaspoon ground cinnamon
  • 1 bay leaf
  • 2 cups organic chicken broth, homemade (page 56) or store-bought
  • 2 teaspoons grated lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • 1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt
  • 8 thawed frozen or jarred artichoke hearts (see note), quartered
  • 1/2 cup pitted green olives, such as picholine or manzanilla
  • 2 tablespoons chopped fresh mint or cilantro


Pat the chicken dry and season salt and pepper. Heat the olive oil in a Dutch oven or heavy soup pot over medium-high heat. Add the chicken, working in batches if necessary, and cook until well browned on each side, about 3 minutes per side. Transfer to a plate.

Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring constantly, until fragrant, about 1 minute. Pour in 1/4 cup of the broth to deglaze the pot, stirring to loosen any bits stuck to the pot. Stir in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes.

Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to medium-high and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Taste; you may want to add another squeeze of lemon juice or pinch of salt. Garnish with the mint.

cook’s note:

The artichokes hearts can be fresh, frozen and thawed, or packed in water in a jar. Whichever type you use, rinse them well. If using fresh artichoke hearts, add them right after adding the garlic.

Variation: This dish would work well using a firm white fish, such as 1 pound halibut, cut into 4 ounces pieces, in place of the chicken. Begin the recipe by sautéing the onion. Proceed as directed, but substitute vegetable broth, homemade or store-bought, for the chicken broth. Add the fish during the last 5 minutes of cooking.

Who Knew? Digestion begins long before you put food in your mouth. According to nutrition expert Kathie Madonna Swift, MS, RD, LDN, our other senses, notably smell and sight, can jump-start the production of saliva and enzymes that promote better digestion. This so-called cephalic digestion—cephalic being Greek for “in the head”—explains why the appearance and aroma of food goes beyond mere aesthetics. According to Swift, attractive presentation, pleasing odors, and a relaxed mood improve digestion. So do yourself a favor and set the table with attractive dinnerware and light a candle or two.

PER SERVING: Calories: 395; Total Fat: 21.5 g (5 g saturated, 12 g monounsaturated); Carbohydrates: 16 g; Protein: 33.5 g; Fiber: 3.5 g; Sodium: 498 mg

Baked Apple Roses

Baked Apple Roses

Makes 4 servings

4 red apples
4 tablespoons maple syrup, divided
1 tablespoon fresh lemon juice
¾ teaspoon cinnamon, divided


Preheat the oven to 400°F. In a large mixing bowl, whisk together 3 tablespoons of the maple syrup, the lemon juice, and ½ teaspoon of the cinnamon until combined.

Using a knife or mandolin, thinly slice the apples, and toss the slices in the maple syrup mixture until well coated.

Arrange the apple slices in 4 small ramekins. Divide the remaining 1 tablespoon of maple syrup over the tops of the ramekins.

Finish each one off with a dusting of extra cinnamon. Bake for 20 to 25 minutes until the apples have softened and gently browned. Remove from the oven and enjoy while still warm!

Paleo Raspberry Bark



1. Crush the freeze-dried raspberries in a plastic bag.

2. Melt the chocolate and roughly swirl in the coconut oil and coconut butter.

3. Pour the mixture into a parchment paper lined 8-by-8 or 9-by-9-inch tray. 4. Sprinkle the crushed raspberries on top.

5. Freeze for 2+ hours, chop into squares and enjoy.

All nutritional data are estimated and based on per serving amounts.

Prep Time: 10 minutes Cook Time: 0 minutes Yield: 12


Calories: 208 Sugar: 3 g Fat: 20 g Carbohydrates: 6 g Fiber: 2 g Protein: 1 g