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Savory Seasonings

Spice blends can be purchased in packets or bottles, but you'd be surprised how many fillers can be present in those mixes. Things like MSG can trigger headaches and a host of other problems. See this website for all the names for MSG Marketers can be very sneaky about adding ingredients that you may not want by changing their names. To avoid things like MSG and salt, buy spices in bulk and make your own combinations.

Let's look at some good combinations for you to try.


You won't be able to sleep, because you'll be so excited for breakfast!

  • 1/8 c. Sea Salt (coarse is best)

  • 1/8 c. Rubbed Sage

  • 1/8 c. French Thyme

  • 1/8 c. Paprika (Hungarian style, sweet)

  • 1/8 c. Black Pepper

  • 1 tbsp. Cayenne

  • 1 tbsp. Nutmeg

  • Use 2 Tbsp. seasoning per one pound of ground pork (or other meat, or even roasted veggies!). Keep seasoning in an airtight jar (recipe is enough for about 6 serving .


Who doesn't love a taco? Make zucchini or plantain shells & fill them with your favorites.

  • 1/4 C. Sea Salt

  • 1/4 C. Crushed Red Pepper

  • 1/4 C. Paprika

  • 3/4 C. Cumin

  • 1 C. Chili Powder

  1. Combine and store in an airtight jar. To use, add 2 Tbsp. per 1 lb. of meat. Shake the bottle before measuring to ensure an even blend.

This works great for ground beef, ground turkey or shredded chicken and pork tacos! This blend is for medium heat. Add more paprika if you like, or mix it up by adding chipotle powder for a "chipotle" version. For more heat add jalapeno powder.


  • ¼ cup cut and sifted rosemary

  • ½ cup basil

  • ½ cup marjoram

  • ½ cup oregano

  • ¼ cup thyme

  • 2 TBSP garlic powder (optional, especially if you cook with fresh garlic)


  • 2-3 medium sized eggplants

  • salt

  • 1-2 cups tallow, lard, or coconut oil

  • ½ cup coconut flour or almond flour

  • 1/3 cup arrowroot powder or more coconut flour

  • 2 TBSP Parmesan cheese + more to top (optional)

  • 2 cloves garlic

  • ½ tsp salt

  • ¼ tsp pepper

  • 1 tsp dried basil or the Italian Seasoning listed above

  • 3-4 eggs

  • 1 TBSP heavy cream (optional)

  • 24 ounces pasta sauce

  • 2 cups mozzarella cheese (optional)

  1. About an hour before preparing, peel eggplant and slice into ¼ to ½ inch slices.

  2. Place eggplant in strainer and sprinkle heavily with salt.

  3. Let sit for 45 mins to 1 hour. This sweats the eggplant and makes it much less bitter.

  4. After about an hour, rinse well with water and pat dry.

  5. Put lard, tallow, or coconut oil in a large skillet and turn on medium heat.

  6. Preheat oven to 350°F.

  7. Mix coconut flour, arrowroot, 2 tablespoons Parmesan, garlic, and spices in large bowl or on a large plate.

  8. In a medium size bowl, beat eggs with heavy cream, if using.

  9. Dip eggplant slices in egg mixture, then in coconut flour mixture, and place in hot oil in skillet.

  10. Cook approximately 4 minutes per side until browned.

  11. As eggplant finishes, place in a 9x13 baking dish.

  12. Pour pasta sauce over the eggplant and then top with Parmesan and mozzarella, if desired.

  13. Place in oven until cheese is melted and sauce is heated.​


Skip the high price packet and make your own ranch.

  • ¼ cup dried parsley

  • 1 TBSP dill

  • 1 TBSP garlic powder

  • 1 TBSP onion powder

  • ½ tsp basil (optional)

  • ½ tsp black pepper

​You can make this dressing, but adding the herbs and spices to mayonnaise,​ yogurt, or kefir. Ranch season is also great on poultry, pork, or potatoes.​


Use this to make soup or dip or to use on roasted meats and veggies.

  • ½ cup dried onion flakes or dehydrated onion slices

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • ½ tsp celery salt

  • ½ tsp ground black pepper

  • 1 tsp dried parsley

  • 1 tsp Himalayan salt or sea salt (optional)

  • 1 tsp turmeric (optional)

  1. To make French onion soup, use approximately ¼ cup onion soup mix per 2 cups of beef stock (add 3-4 onions that have been very thinly sliced and slowly caramelized for extra flavor).

  2. To use as a mix, you can add ½ cup soy-free and MSG-free beef bouillon powder and use as you would a packet of French onion soup mix (¼ cup=1 package). It is excellent on roasts or for making french onion soup. I also use as the seasoning for the meat in shepherd/cottage pie.

  3. Use approximately ¼ cup of the French onion soup mix per 2 cups of beef stock (or bone broth) to make French onion soup (add 3-4 onions that have been very thinly sliced and slowly caramelized). To use as a mix, you can add ½ cup soy-free and MSG free beef bouillon powder to the recipe and then use as you would a packet of French onion soup mix (¼ cup=1 package). Excellent on roasts or for making French onion soup. I also use as the seasoning for the meat in shepherd/cottage pie.​ ​


Summer is here and it's time to BBQ. Use this sugar free rub on meat and veggies & fire up the grill.

  • 1 cup chili powder

  • 3 tablespoons paprika

  • 3 tablespoons finely chopped fresh thyme

  • 1 tablespoon coarse salt

  • 2 tablespoons garlic powder

  • 1 tablespoon fresh ground pepper

  • 2 tablespoons ground cumin

  • 1 tablespoon cayenne pepper

  1. Place all ingredients in a large bowl

  2. Whisk to combine.

  3. Rub generously on meat.

  4. Store in an airtight container at room temperature.


If you are not a fan of allspice or ginger, omit in the spice combination.

  • ¼ cup cinnamon

  • 1 tsp ground ginger

  • 2 tsp nutmeg

  • 2 tsp allspice

  • ½ teaspoon ground cloves (optional)

  1. Mix all ingredients and store in airtight container. Use as you would regular pumpkin pie spice. Great in pumpkin cheesecake, pumpkin pie, spiced pumpkin lattes or coconut flour pumpkin muffins.

  2. You can also sprinkle it on sweet potatoes, chili, coconut cream, tea & coffee or add to honey.


  • 5 eggs

  • 1 cup pumpkin puree

  • ¼ cup coconut oil or butter, softened

  • ½ cup coconut flour

  • 1 tsp baking soda

  • 1 tsp vanilla extract

  • 1-2 TBSP pumpkin pie spice or cinnamon

  • ¼ cup honey or a few drops of stevia extract

  1. Preheat oven to 400°F.

  2. Lightly grease muffin tins or 8x8 baking dish with coconut oil. A regular loaf pan doesn't work well.

  3. Put all ingredients in medium sized bowl and mix with an immersion blender or strong whisk until smooth and well incorporated. If batter is too thick, add a little coconut milk or water to thin, but don’t let it get runny at all.

  4. Scoop into greased muffin tins with a ¼ cup measure or pour into a greased 8x8 baking dish.

  5. Bake for 13-18 minutes for muffins or 20-25 minutes for bread until lightly browned and set in middle.


Optional topping: finely grind almonds or pecans and mix with butter or coconut oil to make a crumble topping.

​​ ​ ​

Save money and increase the flavor of your dishes with these easy herbs/spices mixes. You can purchase bulk spices at

​ or​

​This a great way to stock up and use herbs and spices in different combinations.​ Your taste buds will thank you. Your body will too because it loves real food!

Here's to your health! Happy Cooking! Lori


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