Category Archives: *Recipes for Summer

Bandera Cole Slaw – PRINT THIS ONE


1/2 head green cabbage, sliced in thin strips

1/4 head purple cabbage, sliced in thin strips

1/2 jicama sliced, in thin strips

2 green onions, finely chopped

1/4 cup fresh cilantro or parsley, coarsely chopped (depending on your preference)

1/4 to 1/2 cup roasted peanuts

Mix all above ingredients then add the vinaigrette below


Add the following ingredients to a small food processor (Cuisinart Mini-Prep) and grind it up. Try to let sit in the refrigerator for at least one hour.

1/2 cup oil [I use a
mild olive oil such as (NOT EVOO) or even Avocado oil]*

1/4 cup peanut butter or peanut flour*


Juice of 1/2 lime or 1/4 lemon (Lime is preferred*)

2 tablespoons rice vinegar

1/2 teaspoon fresh minced ginger

1 tablespoon sugar

1 green onion

1/4 cup chopped cilantro or parsley, depending on your preference

1/2 teaspoon salt

You can of course vary any of the above ingredients according to personal preference, I also really didn’t measure accurately. My wife said this was as close as you can get without going there.

*I’ve re-written these ingredients

Click here to view:

RECIPE: Our Favorite Smoothie (Berries)

The trick to making a rich, creamy smoothie that a kid will love, is to use the fresh ingredients that comprise ice cream:  egg yolk, vanilla, salt and something creamy.  If you eat dairy, I’d add heavy cream.  You can also use yogurt of whatever type you want, but vanilla yogurt makes it good.


by Rachel Ernst

YIELD:  One (1) serving in 20 oz. Vitamix container.

If doubling, use the large blender container.

  • 1/4 cup (65g) coconut milk (full fat canned) or (2 Tbsp hemp hearts + 2 Tbsp water)
  • 3 oz unsweetened almond milk beverage or water
  • 1 egg yolk
  • 1 pinch salt
  • Little drizzle of vanilla extract (1/4 tsp) or some vanilla bean powder
  • Vitamin C powder
  • 1 KAL stevia
  • Chlorella/ spirulina
  • 1 cup  (115 – 123 grams) FROZEN Blend of dark berries: black, blue, and raspberries

If your berries are frozen, blend everything EXCEPT the berries.  After that’s smooth, then add the berries and blend it smooth again.

Then blend in:

  • 2 ice cubes, if desired to thicken it up and cut the density

RECIPE: v.R Shamrock Smoothie

v.R Shamrock Smoothie
There are many versions of a healthy Shamrock Smoothie. Here’s the v.R version (version.Rachel) Continue reading

RECIPE: Crunchy Italian Salad

Lower-Histamine, Crunchy Italian Salad:

Any combo of the following:

  • simple chicken cooked in a saute pan with garlic powder, salt and oil (I use Trader Joe’s frozen tenderloins and start them from frozen. I use a lid to hold in moisture until they have turned opaque, take it off and let some moisture escape, and then put it back on with low heat so they will brown a little.)
  • blanched green beans
  • red bell pepper (Costco has bag of about 6 peppers that are marked as Non-GMO certified)
  • artichoke hearts (I cook a bag of frozen and rinse in cold) (Trader Joe’s)
  • chicory leaves (Belgian Endive) (Trader Joe’s)
  • jicama


  • Tuscan Herb Olive Oil (infused w basil, oregano, thyme?)
  • lemon juice w a little zest or whichever acid you want
  • salt
  • pepper
  • stevia
  • onion powder
  • garlic powder
  • dried basil

I use lemon juice, because even though citrus is a histamine liberator, I just can’t live without it!  I don’t have much problem with it, especially compared to vinegar.  Although, I would use distilled vinegar if I didn’t have lemon. I recently read on that apple cider vinegar is the best for histamine intolerants, but of course, she doesn’t mean “raw cider vinegar.”

RECIPE: No Bake Cookies

Family favorite recipe from God knows where.  Good in the summer–you have to boil the mixture 5 minutes but no oven!  Continue reading

Mayan bowl tips

This is how I made some easy Mayan Bowls* on a moderate temperature summer day.  In the evening I started two Chuck roasts in my instant pot:

1. Sprinkle with salt and pepper and brown on the sauté setting. Brown all four sides of the two roasts.

2. Slow cook 6 hours with a can of tomato sauce, layered with sprinklings of ground Cumin, powdered onion, dried onion flakes, garlic cubes and/or granulated garlic, paprika.

3. After six hours it should be falling apart. Pull it into little pieces and put it back in the sauce. [You probably have too much sauce left over. You can freeze extra sauce with all that good flavor in it and use in either enchilada sauce or as a base for some veggie soup–put a little bit of the beef in there too, maybe some barley, and don’t forget your green beans.]

Wash and spin dry chopped fresh curly kale or kale of any kind.  Massage well with light olive oil and salt. You can use any leftovers of this for salads or put into a bag in the fridge and keep for leftover Mayan Bowls

Chop or smash avocado with lime and salt. Or you could go with some prepared guacamole from the store.

I like to cook my canned black beans extra because I like them a little soft. I drain a can, add some water and cook for another 10 minutes or so with a little extra salt.  [I know some people eat the beans straight from the can.  Some brands may be softer than others.]

Cook some quinoa, wild rice, brown rice or the Trader Joe’s Organic Superfood Pilaf shown below (from the freezer section).

Assemble bowls with whatever ingredients each person wants adding extra lime juice on top of the kale and be generous with it.

Toss tortilla chips, especially Garden of Eatin’ red-hot blues or Costco Kirkland organic tortilla chips.

Some people might like salsa on there for a more Mexican-style bowl.

Top your bowl with some crispy shallots. You can substitute crispy onion rings. Or perhaps some kind of toasted nut or pumpkin seeds with garlic on them.

Easy addition to Mayan bowls. Cook according to package directions, about 10 minutes.

RECIPE: Thai Bowls

Make two sauces and noodles ahead of time. Then assemble bowls whenever you are hungry, throughout the week. For best results, re-heat the noodles.

What’s the difference between Boats or Bowls? A boat is good for kids (think like a nacho bar)–each person assembles their own toppings onto romaine leaves and eat with hands. A Bowl is a more civilized and easier to assemble–layer the ingredients into a bowl and eat with a fork. With a Bowl, we could call it a salad, but the difference is that we expect it to have a complete meal in the bowl, with protein, carb, veggies, sauce and some of the elements might even be warm. The important thing is: Feed people tasty food. Continue reading

Bug bite season is coming!

You’ll find an essential oil blend for bug bites on my EO Recipes category page.

As for prevention, try doTerra TerraShield products.  Create a spray and use confidently!

Sugar free treat

Worth a try, if you have the means.

Sparkling water: Poland Spring Black Cherry flavor.  I purchase this by the case of 12 bottles from my grocery co-op, The Wedge.

I often sweeten it with KAL 100% Stevia Extract Powder, but these SweetLeaf chocolate drops are good too!

RECIPE: Creamy Cold Chips (easy)

IMG_20160211_123936614_HDRThis treat is minty without chocolate.

For persons getting used to a Paleo or Primal diet, this can be a nice after dinner treat. Or a way to get doses of coconut oil down in a pleasant way.


1 cup coconut oil

1 15 oz. jar of coconut butter (e.g. Nutiva coconut manna)

Essential Peppermint Oil drops to taste (or an alternative flavoring method from below)

KAL brand Pure Stevia Extract

1/4 tsp. salt


1. Prepare the flat chilling pan. You want your mixture to spread out to about 1/4 inch deep when you’re done. You may need a large roasting pan, a jelly roll pan. I usually use an 11×14″ pyrex baking dish.

Decide if you are halving the recipe. You may want to try 2 different flavor profiles.

2. Level the chilling spot. Put the pan in your fridge or freezer or your Minnesota enclosed porch and see if you have a level spot where you can chill this thing. Otherwise you’ll have some thick chips and some too-thin ones.

3. Prep the additions. If you are putting in chunky things (nuts, dried fruit, chocolate chips), spread them out evenly all over the chilling pan.

4. Lightly toast the coconut butter. Put the “manna” in a sauce pan on the stove on low medium heat and gently cook til bottom starts to turn brown. Take it off so it doesn’t burn. This is coconut, so it’s going to easily burn. PLEASE BE CAREFUL. YOU PAID LIKE $11 FOR THE JAR OF COCONUT. PAY ATTENTION. BURNING WILL FIRST OCCUR ON THE BOTTOM.

IMG_20160211_125115462_HDRRescue Remedy:  If you cook it too long and it’s quite brown,  seconds count. STIR and pour into a room temperature bowl to arrest the cooking from the hot pan. You need to cool it down quickly!  Adding in the coconut oil and stirring will help to cool it down. At this point, don’t make it minty.  Go for a nuttier taste maybe with chocolate chips.  See the alternative flavoring methods below.

5. Mix in 1 cup of coconut oil. Add peppermint essential oil, stevia and salt.

6. Pour into flat vessel and chill.  I always freeze it. Use a (dull-ish) knife to break it up.

Tip: Chip pieces off the edges instead of going for the center.

7. Keep the bark in fridge or freezer. I prefer freezer. The container MUST be air tight so that it won’t get off flavors, which seems to happen more in a freezer.

Alternative flavoring methods:

Tip: You can always re-melt the stuff and add more to it. You cannot take things away, unless you use a strainer to take out the nuts or dried fruit. You cannot take out essential oil, of course, so you can go easy on it and re-melt and add more flavorings.

  • add vanilla to the mint
  • try vanilla with grated orange zest and orange essential oil. Maybe add dried cranberries.
  • make it nutty (no mint) with pre-toasted and chopped pecans
  • with nuts (no mint) You can add chopped dried fruit, choco bits whatever.
  • add chopped gluten free pretzels with or without dried fruit and nuts and chocolate.
  • other flavors of Stevia liquid drops
  • other baking chips like butterscotch (but look at those additives!)