No-Bake Cranberry-Almond Bites


  • 1 C almond butter
  • 3/4 C honey
  • 2 C thick rolled oats
  • 3/4 C unsweetened coconut flakes
  • 2 Tbsp chia seeds
  • 2 Tbsp flaxseed meal
  • 2/3 C craisins
  • 2/3 C sliced almonds

Measure almond butter into a 2-cup Pyrex measuring cup.  Heat in the microwave until easy to stir (about 1 minute).  Add honey and heat briefly (about 30 seconds).  Stir together well until completely combined.

Measure remaining ingredients into a 3-quart bowl and stir.  Pour almond butter/honey mixture over and stir until thoroughly mixed.

Line a jelly roll pan with silpat or waxed paper.

Use a small cookie scoop (or measuring tablespoon) and form mixture into smooth balls.  To prevent sticking, wet hands if attempting to smooth the balls.  Makes 50.

Place in refrigerator until firm, then transfer to an airtight container.


Each cranberry-almond bite contains:

83 calories
12 g carb
6 g protein
13 g fat
1 mg Na
147 mg K

Grandma’s Pudding

This can be made as either chocolate or vanilla.  It contains gluten, dairy, eggs, and sugar, and doesn’t really qualify for any nutritious eating-plan.  For a healthy pudding (GF, dairy-free), try this recipe instead.  Pudding like grandma used to make:chocolatepudding

  • 1/4 C sugar
  • 3 Tbsp cornstarch
  • 2 Tbsp flour
  • 1/4 tsp salt
  • 6 egg yolks (or 3 whole eggs)
  • 3 C milk
  • 1/3 C cocoa powder for chocolate flavor, omit for vanilla

Stir together dry ingredients, then add wet ingredients.  Mix well and cook in the top of a double-boiler until thick, stirring occasionally.  When thick, remove from heat and stir in

  • 1 tsp vanilla
  • 1 Tbsp butter


GF Biscuits

Biscuits-GFThese do not taste like traditional biscuits.  The coconut flour makes them a bit grainy, which is fine because I eat these in place of cornbread with a nice bowl of chili, and the texture is perfect.

Preheat oven to 400.


  • 2 duck eggs
  • 1/3 C olive oil
  • 1/4 tsp salt
  • 1/2 tsp GF baking powder
  • 1/3 C coconut flour

Beat eggs, then stir in remaining ingredients.  Spoon dough onto ungreased cookie sheet.  Form six equally-sized biscuit-shaped mounds.  Bake 10-12 minutes.  Leftovers freeze well.

Nutrients per biscuit:

  • Calories: 175
  • Protein: 4g
  • Carbs: 4g
  • Fat: 16.5g
  • Na: 88mg
  • K:52mg


Apple Crisp 2-Ways

Here are two different variations on apple crisp.  The first is an old-fashioned crisp (grandma’s recipe).  The second uses no sugar or grains and is for when you’re trying to be a little more healthy.

Grandma’s Apple Crisp

Preheat oven to 350

Slice apples to fill an 8″ x 8″ square pan about 3/4 of the way full.  How many apples this take depends on the size of the apple, whether your slice them or chop them, and whether you want more or fewer apples. It’s not critical. I usually estimate around 6-8 apples.

Mix the topping:

  • 1/2 C butter, softened
  • 1/2  C flour
  • 1/2 C brown sugar
  • 1/2 C oats
  • 1 tsp cinnamon, optional

Do not over-mix.  It should be crumbly.  Just dump it all together and beat until little crumbly balls form; stop before it starts to look like cookie dough.

Spread the topping over the apples.  Bake for one hour.

* * *

“Diet” Apple Crisp

Preheat oven to 325.  Grease an 8×8 or 6×6 pan.

Peel, core, and slice four apples.  The final weight of slices should be about 400g.  Pour 1/4 C orange juice over slices and stir well (I slice the apples straight into my pan and pour the juice on top, then put the lid on the pan and give it a good shake, then take the lid back off the pan).  Place in the oven for 15 minutes.  Meanwhile, make topping.


  • 85g pecan pieces
  • 90g sliced almonds
  • 110g raisins
  • 75g cranberries – defrost if frozen
  • 1 tsp ginger
  • 1 tsp cinnamon
  • 1 tsp nutmeg

Whir topping ingredients in a food processor until well mixed.

Spread topping on top of apples and bake for 30-45 minutes until apples are cooked, being careful not to scorch the nuts.  Makes 4 servings


  • Calories: 435
  • Protein: 9g
  • Fat: 28g
  • Carbs:  56g
  • Na:  107mg
  • K: 563 mg



Zucchini Eggs

ZucchiniEggsPreheat skillet


  • 1 duck egg
  • 1 thin zucchini (about 12″)
  • 2 Tbsp oil
  • 1/8 tsp salt
  • 1 Tbsp minced garlic
  • 1 Tbsp shredded Parmesan

Slice zucchini.  Beat egg.  Mince garlic if using fresh garlic.

Pour oil into hot pan and add zucchini slices.  Cook, stirring occasionally to desired doneness.  Sprinkle in the salt, then stir in the garlic.  Immediately add the beaten egg.  Cook, stirring, until egg is thoroughly cooked.  Remove to plate and sprinkle with shredded Parmesan cheese.  Serves 1


  • Calories:  482
  • Protein:  13g
  • Fat: 39g
  • Carbs: 19g
  • Fiber: 6.3g
  • Na: 168mg
  • K:  820mg



This recipe is based on one found in The Grain Brain Cookbook, modified to my preferences.  This tastes like granola and is delicious.  Serve with blueberries and almond milk.

Preheat oven to 350F.  Line jelly-roll pan with parchment paper.

Thoroughly mix all ingredients except oil.  Drizzle oil over top and stir to distribute.  Spread in a layer on the parchment paper, then bake about 20 minutes, stirring once after about ten minutes.

Remove from oven and cool.  Makes 8 servings.  Store airtight in refrigerator.

Although the ingredients seem expensive, this costs less than $9 per 8-serving batch. Note that stevia from the grocery store contains fillers so will need a different quantity. Invest in a lifetime supply of good-quality stevia powder.

1/2 Cup serving contains 272 calories, 6.7 g protein, 6.9 g net carbs, and 4.4 mg sodium.