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You don't need a lot of ingredients to make healthy snacks and meals. You'll be surprised to see what you can whip up with a few little ingredients. You may have these ingredients on hand, but if not then it is a quick trip to the store. Healthy cooking is not a chore, it's just a learning process. Let's look at what you can make with a few number of ingredients.



Have you checked out ingredient lists on packaged crackers? The list is usually long. Make these wholesome crackers with 2 ingredients to enjoy that cheesy goodness. If you are dairy free use nutritional yeast instead.

  • 1 cup almond flour

  • 1 cup grated Parmesan cheese

  1. Preheat oven to 375 degrees.

  2. Place the 2 ingredients in a Food Processor and pulse several times to combine.

  3. Take the dough out of the food processor and form a big ball with your hands to. The dough generally comes out fine and forms well. *You may need to add a little bit of water (just a few drops) if your dough is not well formed.

  4. Roll out dough on top of Parchment Paper. You don’t want it too thin because the crackers could break easily.

  5. Cut in fun shapes with your favorite cookie cutters or if you don’t have any, just cut in little squares with a knife. I made mine with little holes just for decoration. Place them on a baking sheet on top of parchment paper. They don't stick so no need to use oil or butter.

  6. Bake for about 10-12 minutes until golden brown. Mine came out just perfect in 10 minutes.

  7. Enjoy them while they last.


Who doesn't love ice cream? Frozen bananas are very creamy so you won't miss the dairy. Jazz it up by adding in other ingredients. See below.

  • 2 frozen bananas

  • Splash of milk (dairy or non-dairy)


  • 2 peeled, frozen bananas

  • 2 tablespoons unsalted creamy almond butter (or other nut or seed butter)

  • 1/4 teaspoon salt


  • cocoa

  • PB3 or crushed peanuts or other nuts or peanut butter

  • chocolate chunks

  • strawberries

  • coconut

  1. In a high-speed blender, place the frozen bananas with a splash of milk to make your ice cream. Try adding a little milk and blend to get the right ice cream consistency.

  2. Using an ice cream scoop, place in a serving bowl.

  3. You can also add toppings like shredded coconut, nuts, fruits, or chocolate.

  4. Double the recipe if you need more than 3 servings.


This brownie recipe could not be easier. Nutella brand from the store has a lot of surgar. Keep it real and make your own.

  • ¾ cup Justin’s Chocolate Hazelnut Spread (or make your own, with hazelnuts, cocoa, and dates - see recipe below)

  • 3 eggs


  • 2 cups raw hazelnuts.

  • 20 dried dates, soaked overnight, soaking liquid reserved.

  • ¼ cup unsweetened cocoa powder.

  • 2 teaspoons pure vanilla extract.

  • ½ teaspoon salt.

  • ¼ cup coconut milk (I used easy semi-homemade coconut milk)

  • ¼ cup reserved date liquid.

  • stevia to taste (optional)

  1. Roast hazelnuts in an oven preheated to 350 degrees Fahrenheit for 10-15 minutes, watching carefully so they don't burn. They should be fragrant and golden brown.

  2. Pour the nuts into a kitchen towel, let cool slightly and then massage the hazelnuts in the towel so the skin flakes off (not all the skin will come off, and that's ok).

  3. Add the skinned nuts to a food processor and process until they become a smooth butter, about 5-10 minutes.

  4. Add the remaining ingredients and continue to process until smooth.

  5. Add a couple drops of pure stevia, if a sweeter spread is desired.

  6. OPTIONAL: For an extra smooth spread, transfer mixture to a Vitamix and blend until desired consistency is reached.

To make the brownies:

  1. Preheat oven to 375 degrees.

  2. Crack the eggs into a bowl. Use a mixer or hand blender and start whisking the eggs. Whisk really well for about 5-7 minutes in medium-high speed so your brownies will have a great texture. The eggs should become light lemon-colored and puffy.

  3. Warm ¾ cup of Justin's Chocolate Hazelnut Spread in the microwave for about 40 seconds. You should get a loose and creamy consistency.

  4. Combine the two ingredients mixing well little by little.

  5. Place the mixture in a small baking dish (grease it with some oil or ghee to prevent sticking) and bake for about 15 minutes.

  6. Let the brownies cool down and then using a knife cut them in small squares.

  7. You can store your brownies in an airtight container at room temperature for up to a week.


Banana and coconut go well together. Give these quick cookies a try.

  • 1 banana

  • ½ cup toasted coconut flakes

  1. Preheat oven to 300 degrees.

  2. Pulse the banana and toasted coconut flakes together with a blender or food processor.

  3. Shape them into little round cookies and place them on a cookie sheet on top of parchment paper.

  4. Bake for about 20 minutes or until golden.


Sweet and salt is never a bad thing.

  • 2 pears, skin on and quartered

  • 8 slices of bacon (nightshade free for strict AIP)

  1. Preheat oven to 400F. Cover a large, rimmed baking sheet with aluminum foil.

  2. Wrap each quarter of pear with a slice of bacon and place on the baking sheet.

  3. Bake for 30 minutes, or until the bacon is crispy.

  4. Garnish with a little something like fresh herbs!

  5. Eat while hot.

  6. Bon appétit!​



What a protein punch this provides! This is your breakfast tomorrow.

  • farm fresh eggs

  • Portobello mushroom caps

  • slices of prosciutto or ham

  • black pepper

  • fresh parsley or thyme

  • a little olive oil

  • Clean the Portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.

  • Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan. Arrange the caps on a baking sheet.

  • Place one slice of prosciutto inside the mushroom cap.

  • Crack each egg into a small bowl and then carefully slide it onto a prosciutto-filled mushroom cap.

  • Sprinkle with black pepper and fresh herbs of choice – I used parsley, but thyme would be great as well. (The prosciutto is salty, so I don’t recommend adding more.)

  • CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs.


You could do this with the fish of your choice. Mix up a batch of seasoning and you'll have it ready for future meals.

  • Wild-Caught Pacific Cod (thawed completely if you’re using frozen) or any other fish you prefer

  • Cajun Seasoning (see below)

  • Expeller-Pressed Coconut Oil

Cajun Seasoning: (OK this is more than 3 ingredients)

  • 4 tablespoons smoked paprika (sweet or smoked – either or both will work)

  • 4 tablespoons onion powder

  • 4 tablespoons garlic powder

  • 2 tablespoons chili powder

  • 6 teaspoons sea salt

  • 4 teaspoons black pepper

  • 4 teaspoons white pepper

  • 4 teaspoons ground cumin

  • 2 teaspoons ground cayenne pepper

  • 2 teaspoons ground mustard

  • 1/8 teaspoons ground nutmeg

Stir all of the ingredients together in a bowl and store in an airtight container. This makes a pretty large batch, so if you don’t anticipate using it quickly, I would recommend cutting it in half or quarters for a smaller batch. I make a big batch because we use it in everything!

  1. In a large frying pan (I use my cast iron skillet), heat a couple tablespoons of coconut oil over medium heat.

  2. Generously coat the cod fillets with your seasoning and add to the pan. If you have one of those splatter screens, they come in handy right now.

  3. Cook for 2-3 minutes on one side and then flip.

  4. Cook for another 2-3 minutes and then remove from heat and let it sit for 2-3 minutes. You’ll know it’s done when the cod filets flake easily. Remember, cod cooks FAST!

  5. Serve with a drizzle of fresh lime juice and whatever side(s) tickle your fancy. Enjoy!



Mix up the usual french fries by using any root veggie. Bake them together for a nice flavor variety.

  • 3 lbs of root vegetables (potatoes, carrots, beets & parsnips)

  • 3 tbsp coconut oil

  • Sea salt, to taste

  • Roughly cut root vegetables into big, thick fries, about a 1/2" thick.

  • In a pan, toss them with coconut oil and sea salt for about 5 minutes while pre-heating the oven at 400F.

  • Spread the fries in a single layer on a parchment paper-lined cookie sheet. (For 3 lbs worth, you'll need two cookie sheets.)

  • Bake for 45 minutes total, tossing them about half-way through the total bake time to ensure that they are evenly roasted. Enjoy!



This would make a nice dinner. You'll love the creamy cauliflower puree.

  • ​1 large head of cauliflower, cut into florets

  • 4 tablespoons of fat, divided (coconut oil, ghee, butter, bacon fat, etc.)

  • 3 chicken thighs (I used skinless and boneless), pounded to 1/4 inch*

  • 3 cups sliced button mushrooms

  • 1 small yellow onion, chopped

  • 1 teaspoon garlic powder

  • salt and pepper, to taste​

  1. Cut cauliflower into florets and steam cauliflower. On the stove top or in the microwave. However you'd like. Steam until fork tender.

  2. Place a large pan over medium-high heat. Add 2 tablespoons of fat to the pan. Sprinkle pounded chicken thighs with about ½ teaspoon of garlic powder, salt and pepper. Once pan is very hot, place chicken thighs in the pan. Cook thighs on both sides for 5-7 minutes, until browned and cooked through.

  3. While chicken thighs are cooking, place another large pan over medium heat. Add 2 tablespoons of fat to the pan then add onions.

  4. Once onions become translucent, add mushrooms along with ½ teaspoon of garlic powder and salt and pepper. Cook until mushrooms become soft, about 5 minutes.

  5. While the mushrooms and onions cook, place soft cauliflower in a Blendtec with a bit of salt and puree until smooth. I had to add a tablespoon of water to the cauliflower to help it puree.

  6. Then just stack away: cauliflower, chicken and mushrooms and onions.

Bonus recipe:


Stay healthy by making this natural sanitizer.

We'll throw a non-food item in the mix today. It's cold and flu season, so protect yourself with a nice mixture of essential oils and aloe. This one will not dry your hands out like the alcohol-based bottles you see in the store. You can order doTerra brand essential oils here in the clinic to get the highest quality.

  • 2 oz 100% aloe vera gel

  • 4 drops lavender oil

  • 3 drops high quality tea tree oil​

  1. Pour aloe vera gel into a small pump or squeeze bottle, leaving a little bit of room at the top.

  2. Add drops of tea tree oil and lavender oil.

  3. Secure lid and shake to combine.

​You could also try these scents in place of lavender:

  • Orange or citrus oil: uplifting

  • Peppermint oil: refreshing

  • Rosemary: relaxing​

​Meal and snack prep is easy if you keep in simple. Try these low ingredient recipes today and save time and effort. Your body will thank you and you'll have time for the other things you love.

Here's to your ​health! Happy Cooking!



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