All of these recipes are organic, gluten free, sugar free, superfood, health and happiness inducing creations!


Wake n' Shake

Protein Shakes/Smoothies are such a great way to wake your digestive system up and start your day off on the right foot, plus you can sneak in so many great herbs and supplements, mix up the flavor and impact.  Note: you may find yourself dancing through your day, with a happy belly, and smile across your face.

  • Quality Protein powder (see my resources page for product recommendations)
  • 1 scoop greens powder (see resources page)
  • 1 scoop NuMedica ImmunoPRP colostrum powder
  • 1 tbsp flax meal for fiber/detox/estrogen balance
  • 1 tbsp hemp seeds
  • 1 tbsp raw unsweetened cacao powder
  • 1 tbsp coconut oil or 1/4 avocado
  • Purified ice
  • Purified water or coconut milk or tea
  • Stevia drops (to taste; approx. 5 drops)
  • Optional: unsweetened frozen acai, mushroom/herb tinctures, cinnamon, dash of cayenne, dash of pressed ginger juice from The Ginger People, vanilla bean, Bulletproof grassfed Collagen powder, and frozen berries.

Blend above ingredients in Vitamix or quality blender, pour into glass or jar, and enjoy. Optional toppings: cacao nibs, bee pollen, hemp seeds, dash of cinnamon, goji berries.


Sunshine Tonic

Rise and shine! This drink will warm and awake you from within like liquid sunshine.  Additionally boosts your immune system, energy, adaptability to stressors, and improves longevity. Yeah, I'd say that's a good way to start your day!

  • brewed hot organic green tea
  • 1 tbsp grassfed butter or ghee
  • 1 tbsp 'Brain Octane' MCT oil or 'Dr. Bronners' coconut oil
  • 2 tsp 'The Ginger People' organic ginger juice
  • 1 dropper-full of 'Anima Mundi Apothecary' adaptogenic mushroom elixer
  • 1 tsp cordyceps (Jing Herbs)
  • 1 tsp chaga(Jing Herbs)
  • 5 drops stevia

Put all in blender (my fave is the Vitamix), blend to delicious frothiness, serve and enjoy.

For amazing herbal tonic recipes, check out and search 'recipe'.


Creamy Golden Mylk aka Turmeric Latte

(my recipe somehow deleted so hopefully my memory serves me right here!)

  • 2 cups coconut milk, BPA free can or home made
  • 1/2 cup purified water
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/4 tsp vanilla powder
  • 1 tsp raw unfiltered honey or monkfruit/Lakanto
  • 1-2 pinches of black pepper (improves absorption of turmeric)
  • 1.5 inch square chunk of fresh ginger root, peeled and chopped
  • 1 tbsp grassfed ghee

In a pot on low-medium heat, heat up the water and coconut milk, ginger root, and spices, until hot. Transfer to Vitamix or other high-speed blender, start on low and work up to high speed. Add ghee and sweetener, and blend. Pour into mugs and serve with a dash of cinnamon. 


Cultured Vegetables

Cultured or Fermented vegetables are one of the most nourishing foods. Easy to digest, packed with pre and probiotics to cleanse and nourish our gut flora, helps reduce candida/yeast overgrowth and sugar cravings, improves digestion, boosts the immune system, is cheap and a delicious compliment to eggs, meat, and veggie dishes.

  1. Chop, grate, or food process your veggies of choice (cabbage, carrots, beets, garlic, horseradish, green beans, dill, etc.) and mix it up.
  2. Put some of this mixture in blender with water and 1-3tbsp salt per desired jar, with some brine from previous batch or some activated culture starter (Body Ecology brand), blend to thick juice consistency.
  3. Pour liquid into chopped veggie bowl and mix well.
  4. Pack mixture into jar(s), pressing down veggies to remove air, then pour in liquid mixture to cover vegetables.
  5. Seal jar(s) and place in cool dark area (approx 72degrees), with a towel beneath them as they may leak.
  6. Jar should suction down in 2-3 days, burp the jar if it's leaking, then seal again, and check in 3 more days. If at desired fermentation, place in fridge and enjoy. These will stay good for approx 8 months in the fridge, but you should be eating them well before then!

Coconut Kefir:

Fermented coconut water is so nourishing and healing for the gut, helps to reduce candida/yeast and sugar cravings, aids digestion and intestinal discomfort, improves immune system function, and is a fresh and invigorating fizzy tonic.

  1. Gather coconuts with large lid cut, pour water into jar with about 2oz of starter from previous batch or store bought kefir.
  2. Seal lid and place in cool dark place and check in a few days. Once fizzy, place in fridge and enjoy atleast 1oz/day and if you've consumed sugar/carbs/alcohol or are experiencing digestive discomfort.
  3. Options: splash of lemon/lime juice, fresh mint, stevia.

Coconut Yogurt

  1. Add fresh coconut meat to blender with enough liquid to blend it smooth.
  2. Open into blender 2 capsules of probiotics. PrescriptAssist or BioKult you can find via Amazon.
  3. Option: add vanilla bean, shot of kefir, lemon juice, and fresh mint leaves.
  4. Consume as is, or for more fermentation benefits, fill jar (half way in case it really expands), lightly close lid, and place in cool dark place for 3-6 hours.

Ultimate Stew

I could seriously eat bone broth and soups all day e'ryday. This one was ridiculously delicious and I made for the purpose of being extra nourishing for my hormones and pain during my menses (that's period talk guys) but would be a total man favorite recipe as well.

  • bison bone broth (bones from Lindner Farms). recipe HERE
  • 1 package grassfed ground bison meat (Lindner Farms is grassfed/grassfinished)
  • organic sweet potato chopped
  • organic onion chopped
  • 5 cloves organic garlic pressed
  • 2 handfuls of organic fresh spinach
  • 1 organic carrot chopped
  • 2 tbsp organic grassfed ghee (Ancient Organics)
  • Real salt (Real Salt)
  • 1 sprig Fresh organic rosemary chopped
  • Organic cayenne to taste (I like everything hot)

Into the bone broth, add everything except the meat. Cook on a low heat for approximately 1 hour. When sweet potato is soft, add in ground bison and let it begin to brown.  When meat is lightly cooked, serve and enjoy!


Bone Broth or Stock

Bone broth is one of the most nourishing foods on the planet. Packed with essential minerals like calcium, magnesium, phosphorus, as well as glucosamine, chondroiton, gelatin, EFA's and more; making it a golden elixer of youth, immensely healing and building for the brain and digestive system.  

  • Bones (I typically get grassfed bison marrow bones from Lindner Farms at the Hollywood Farmers Market on Sundays, or I'll use the carcass from a whole chicken I roasted)
  • Filtered water, atleast enough to cover the bones in the pot
  • 1 tbsp Real Salt or Himalyan Salt
  • 1 tbsp Apple Cider Vinegar
  • Optional: Chopped veggies such as onions, carrots, celery, parsley, rosemary, thyme, seaweed, nettle or other medicinal herbs.

Put all ingredients in crock pot (ideal) or large pot on the stove, bring to a simmer, and let cook for 12-72 hours. The longer you cook the bones, the more minerals/nutrients will be pulled from them and the more medicinal your broth will be. Store the broth in mason jars. Once it cools, it may become jelled; this means you have a gelatin rich broth, which is amazing. Broth will keep for about 5 days in the refrigerator or can be frozen for several months.

Make a healthy soup with the stock or enjoy the plain bone broth with fresh crushed garlic and some turmeric as an AMAZING morning tonic before eating any food! Try it, and report back!

Creamy Sprouted Hummus

Hummus is a healthy snack packed with protein and good fats. Dip sliced cucumber, zucchini, carrots, celery, or gluten free crackers (Mary's Gone Crackers or Jillz are my faves)

  • 1/2 cup dried Garbanzo Beans
  • 2 clove garlic
  • 1 minced serrano pepper, optional
  • Juice from 1 lemon
  • 1 tsp non-iodized sea salt
  • 2 tbsp sesame tahini
  • 1/2 cup extra virgin olive oil

In a pinch you can instead use 2 cans of garbanzo beans, well rinsed, however for health and digestion, ideally follow these instructions for the dry beans: Rinse the garbanzo beans, and pick out any loose bits of debris. Place them in a bowl, and cover them with warm purified water by two inches. Cover, and allow them to soak 18-24 hours (sprouting makes them easier to digest and absorb their minerals, and reduces gas and digestive discomfort often associated with legumes). Drain the beans and rinse them well.  Pour the beans into a sprouting jar or a jar with a cloth rubberbanded across the top. Rinse and drain the beans two to three times a day for two to three days, or until the sprouts barely emerges from the tip of the bean.  Rinse the beans well, and pour them into a medium saucepan, cover with water, and bring to a boil over high heat. Reduce the heat to medium and continue simmering the beans for 1 1/2 hours, or until tender. Drain and rinse well in cold water. Slip the papery skin that envelops the garbanzo beans off, and place the beans into a food processor or blender. Add the garlic, serrano pepper, lemon juice, salt and tahini, and pulse until pretty well blended. Slowly pour in the olive oil and blend/process until smooth.  Poor into dish and top with dash of cayenne, optional. It will keep in the fridge about a week.

    Easy Herb Chicken

    • 1 whole organic chicken (pasture-raised is a happy healthy chicken)
    • 4 cloves of garlic, minced
    • 1 lemon
    • 2 tbsp thyme
    • 1 tbsp rosemary
    • 1 tbsp ghee or liquid coconut oil
    • 1 onion, sliced
    • Salt (non-iodized, real sea salt) and pepper to taste

    Preheat oven to 350*F. Line the bottom of a roasting pan (with lid) with onion and place chicken on top. In small bowl whisk together oil/ghee, lemon juice, and seasonings, then spread all over chicken. Cover pan with lid and place in oven, then cook with a meat thermometer to 180*F. Option: onions can be pureed in a blender and served as a gravy.

    Amazing Aoli (better than mayo)

    This dip/spread is a favorite family recipe. Use it as a dip for steamed artichoke or shrimp, or as a spread for a sandwich, burger, or wrap.  Into a blender add the following:

    • 1 raw egg (organic, pasture raised aka from happy healthy chickens)
    • 1/4 cup MCT oil or Extra LIGHT Virgin Olive Oil (not evoo as it's flavor will be too strong)
    • Juice from 1 lemon or lime
    • 1/2 tsp non-iodized sea salt (Real Salt or Himalayan)
    • 1/2 tsp dry ground mustard
    • 1 tsp paprika
    • 2-3 garlic cloves, crushed

    Blend the above.  When mixture starts to emulsify/thicken, very slowly add ¾ cup of additional extra light olive oil.  (So you’ll use a total of 1 cup of oil.  I suggest initially measuring out 1 cup of oil and pour ¼ cup of that into initial mixture before you start to blend it; then add the remainder of the oil that’s in the measuring cup).  Once all the oil is in the blender and it is thoroughly mixed, turn off the blender and use a rubber bowl scraper to scrape the unblended oil off the sides of the blender and down to the bottom.  Turn on the blender again briefly to make sure all is mixed up completely. Scoop it out of the blender and put it in a serving dish or storage jar and enjoy! This will last in the fridge no more than a week.

    Colleen's Chili Comfort

    One of my all time favorite dishes and fall/winter staple.

    • 3 slices of uncooked uncured bacon (organic and pasture-raised if possible), chopped
    • 1 diced onion
    • 4-5 garlic cloves, crushed
    • 2 lbs ground bison or grassfed beef
    • 2 tbsp chili powder
    • 1 tsp oregano
    • 1 tsp rosemary
    • 1 tsp paprika
    • 1 tsp cayenne
    • 1.5-2 cups purified water or bone broth
    • 3 medium size tomatoes diced or 1 14.5oz organic chopped tomatoes with liquid
    • 1 tbsp unsweeted cacao/cocoa powder
    • 1 tsp apple cider vinegar
    • 2 carrots, chopped
    • 1 cup soaked kidney beans, optional
    • Optional garnishes: avocado, cilantro, sour/cultured cream, goat cheese

    In a large saucepan over low-medium heat, cook bacon until slightly brown and some fat is rendered out. Add chopped onion and garlic and cook until onions are semi translucent.  Add ground meat, stir and cook until browned throughout. If fat seems insufficient, add some saved bacon fat or ghee to keep meat from sticking to the pan and drying out. Add spices, water/broth, tomatoes, and carrots and stir well. Cover and simmer on low heat for an hour, stirring every 2 minutes to prevent sticking. Add vinegar and cocoa powder and stir, then let simmer uncovered for another 20 minutes. Taste and season with sea salt and pepper to taste.  Garnish with chopped cilantro, avocado, and dollop of sour cream and enjoy!

    Coconut Milk

    • 1 cup unsweetened dried coconut flakes
    • 3 cups purified or spring water
    • 1 cheese cloth (I like the cheese cloth bag with a string)
    • 1 large bowl
    • Mason jar(s)
    • Optional: vanilla bean powder, vanilla stevia

    Heat up the water in water boiler or pot, pour into blender with coconut flakes, and just let sit and soak for 5 minutes. Turn on high powered blender, starting low and easing up to high speed, blend for 1 minute. With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used coconut meal, you can make delicious glutenfree sugarfree crackers, recipe below!

    Fresh Almond Milk

    • 1 cup organic raw almonds
    • 3 cups purified or spring water
    • 1 cheese cloth (I like the cheese cloth bag with a string)
    • 1 large bowl
    • Mason jar(s) for storage
    • Optional: vanilla bean powder, vanilla stevia

    Soak the almonds in water overnight, drain water, rinse almonds, then place in high powered blender (Vitamix preferred). Add water, close lid tightly, then start blender speed low and turn up to full speed for about a minute.  With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used almond meal, you can make delicious glutenfree sugarfree crackers, recipe below!

    Almond/Coconut meal Crackers (leftover from making milk): Italian herb or Turmeric spice

    These are gluten free, sugar free, vegan, and truly SO tasty

    • 1 heaping cup of leftover wet coconut and/or almond pulp

    • 3 tbsp organic coconut oil
    • 1/4 tsp fine sea salt (like RealSalt)
    • 1 garlic clove, pressed or minced
    • 2 tbsp fresh rosemary OR 1 tbsp turmeric and 2 dashes cayenne

    Preheat the oven to 350F. In a large mixing bowl, combine the pulp, oil, salt, herbs, and garlic,  and stir. Transfer the mixture to a sheet of parchment paper on top of a cookie sheet, mold and press the mixture down to make a flat sheet (can use another sheet of parchment paper on top and a rolling pin, or press by hand). The thinner they are, the crispier they'll be.  Use a large knife to score the rolled dough into square shapes. Poke the middle of each cracker with a fork to help them dry and bake evenly. Bake at 350 for around 20 minutes, then flip each cracker (they should separate easily where you scored them) and bake until they are crisp and golden, about 15 to 20 minutes more.  Cool the crackers completely before serving. They will keep at room temperature for a few days, but they'll last even longer in a sealed container in the fridge.


    Tomato Bisque~ 4 bowls

    • 8 large cherry tomatoes, sliced in half
    • 1/2 large white or red onion, sliced
    • 5 cloves garlic, peeled
    • 1 tsp cracked pepper
    • 1/4 tsp cayenne
    • 1 tbsp coconut oil
    • 1 cup raw macadamia nuts or cashews, soaked in water for an hour (discard soaking water before using)
    • 2 cups vegetable or free-range chicken broth
    • 2 Tbsp tomato paste, optional
    • handful fresh basil leaves and/or oregano
    • 2 Tbsp olive oil
    • 2 tsp sea salt 

    Preheat oven to 400*. Put tomatoes, onion, and garlic on an oven-safe dish with coconut oil, sprinkle with a little sea salt, and cook for about 20-30minutes until they start to brown. Meanwhile, in a Vitamix or other high speed blender, combine the soaked nuts with broth and blend until creamy.  When roasted veggies are done, add them to the blender; may need to transfer some to large pot to blend it all. I like it a little chunky, or you can blend on high to really puree it. Pour the soup into a large pot, and cook on low-medium heat for about 20 minutes until fully heated. Taste test the soup and see if it needs more salt or pepper. See with fresh herbs, a little drizzle of olive oil, and GF sourdough croutons! 

    GF sourdough croutons

    • 4 slices of Vegan Marios GF sourdough bread, cut into squares ( or Erewhon)
    • 2-3 Tbsp olive oil
    • Dash of sea salt, fresh oregano, rosemary

    Pour oil into warm cast-iron skillet, add bread and herbs, sprinkle a little salt, and cook on low heat. Cover with lid, and occasionally stir to keep from sticking or burning.  Should be done in about 5-7 minutes.