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The following are a few of the recipes from our new manual
Meals That Heal -- A Nutritional Makeover

Amount made varies
Whey is used to make lacto-fermented foods and remove phytic acid from grains.

1 quart of one of the following:
plain organic yogurt (commercial or homemade)
plain organic kefir (commercial or homemade)

Line a large strainer set over a bowl with a clean dish towel or several layers of cheese cloth. Pour in the yogurt or kefir, cover and let stand at room temperature for several hours. The whey will run into the bowl and the milk solids will remain in the strainer. Tie up the towel with the milk solids inside, being careful NOT to squeeze. Tie this little sack to a wooden spoon placed across the top of a container so that more whey can drip out. When the bag stops dripping, the cheese is ready. Store the whey in a mason jar and the cream cheese (the milk solids) in a covered glass container. Refrigerated, the cream cheese lasts for about 1 month, and the whey for about 6 months.

Makes 1 quart

3 cups canned organic tomato paste (four 6 oz cans)
¼ cup whey
½ cup maple syrup or rapadura (minimally processed organic dried cane sugar)
½ cup fish sauce (get from oriental section at grocery store or oriental market)
3 Tbsp raw apple cider (I use Braggs raw apple cider try the health food section at Fred Meyers)
1 tbsp sea salt
¼ tsp cayenne pepper
½ tsp celery salt
½ tsp garlic salt
1 tsp cloves

Mix all ingredients until well blended. Place in quart-sized, wide-mouthed mason jar. The top of the ketchup should be at least 1 inch below the top of the jar. Leave at room temperature for about 2 days before transferring to refrigerator. To use add enough purified water until the consistency to pour.

Makes 2 cups

1 ½ cup (4 oz) ground mustard
½ cup raw apple cider vinegar (Braggs)
3 tbsp turmeric
2 tsp sea salt
2 tbsp whey

Mix all ingredients together until well blended, adding more water if necessary to obtain desired consistency. Place in a pint-sized jar or two 8-oz jars. The top of the mustard should be at least 1 inch from below the top of the jar. Cover tightly and keep at room temperature until the right spiciness, at least 3 days. (It needs to age at least 6 weeks to be the same “heat” or spiciness as yellow mustard from the grocery store. After 3 days it was so hot it practically peeled the skin off the roof of my mouth but it wonderful after about a month and a half.)

Makes 1 ½ cups

1 whole organic, free-range egg, at room temp
1 organic, free-range egg yolk, at room temp
1 tsp mustard (yellow or Dijon or homemade)
1 ½ Tbsp raw apple cider vinegar
1 Tbsp whey (optional but highly recommended)
¾-1 c organic, expeller pressed sunflower seed oil (can use extra-virgin olive oil but doesn’t taste as nice)
-generous pinch of celtic sea salt
-dash of onion powder
-dash of garlic powder

In blender or food processor, place egg, egg yolk, mustard, salt, vinegar, whey, onion and garlic powder. Process/blend until well blended about 30 seconds. Add oil in a tiny, steady stream until mix begins to thicken. If you have used whey, let the mayonnaise sit at room temperature, well covered for 7 hours before refrigerating. With whey added, mayonnaise will keep several months. Without whey, mayonnaise will keep about 2 weeks.

Makes 3/4 cup

1 tsp Dijon-type mustard
2 tbsp plus 1 tsp raw apple cider vinegar
1/2 c extra virgin olive oil
1 tbsp expeller pressed flax oil
Optional flavoring: Garlic, herbs, blue cheese, raw ream, cilantro, lemon

Place a teaspoon mustard into a small bowl . Add vinegar and mix well. Add olive oil in a thin stream, stirring continuously with the fork, until oil is well mixed in. Add flax oil and optional flavoring. Use immediately.



4 cups raw nuts, preferably raw
1 tbsp celtic sea salt
Filtered water

Soak nuts in water and salt over night (expect seeds and cashews which should soak only 7 hours) Drain, rinse and place in warm oven or dehydrator until crispy. Usually 12 -14 hours.



2 cups crispy nuts
3/4 c coconut oil
2 tbsp raw honey
1 tsp celtic sea salt

Place nuts and salt in food process and grind until fine. Add honey and coconut oil and process until smooth. It will be a little runny but will harden when refrigerated. Store in an airtight container in fridge. Warm to room temp to use.

30-40 balls

1 c chopped dried fruit
1/2 c nut butter
1/4 c coconut oil
1/4 c shredded coconut
3 tbsp organic cocoa powder
3 tbsp nutritional yeast
3 tbsp agave syrup or honey Golden flax seeds or sesame seeds

Mix together and form into small balls and roll in seeds. Place on cookie sheets lined with wax paper and chill until solid. Store in airtight container in refrigerator.


2 cups

2 cups organic thick rolled or steel cut oats
water to cover
¼ cup whey

Mix all until moist and allow to stand at room temperature overnight then store in refrigerator until ready to use. To prepare add one cup of processed oatmeal and ½-3/4 cup of water or milk (amount may vary depending on desired consistency) and heat gently on stove. Oatmeal will cook almost instantly.


5 cups

3 c thick rolled oats
1/2 tsp sea salt
1/2 tsp cinnamon

Mix well, then add

1 tsp vanilla
1/4 c whey
Filtered water (enough to cover oats)

Let stand at room temperature for 12 hours.

Add and mix well
1 c dried fruit/ dried coconut
1 c chopped crispy nuts (see recipe)

Spread on solid dehydrator trays and dehydrate for 24—48 hours. Or place on a cookie and bake on lowest temperature until crispy. Break into bite size pieces and store in an air tight container.

Extra Rich Chicken Stock
3-4 quarts

1 whole free-range chicken or chicken parts
2 tbsp raw apple cider vinegar
4 quarts cold filtered water
1 large onion coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery sticks, coarsely chopped
1 bunch parsley

If using whole chicken, cut into several pieces and place in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to boil and remove foam that rises to the top. Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock add the parsley.

Remove chicken pieces with slotted spoon. Remove chicken meat from carcass; reserve for other uses. Strain broth into large bowl and chill until fat rises to the top and hardens. Skim off fat and reserve the stock in covered containers in refrigerator or freezer until needed.


Beef Bone Stock
1 gallon

About 4 pounds beef marrow and knuckle bones
3 pounds oxtail or meaty rib bones
4 or more quarts cold filtered water
½ cup apple cider vinegar (do not omit, is essential for mineral/vitamin extraction from the bones)
3 onions coarsely chopped
3 carrots coarsely chopped
3 celery stalks, coarsely chopped
Several sprigs of fresh thyme, tied together (opt.)1 tsp dried green peppercorns, crushed (opt.)
1 bunch parsley

Place bones in a very large pot with vinegar and cover with water. Let stand for one hour. Add vegetables. Add additional water, if necessary, to cover the bones; but liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of foam will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add thyme and peppercorns. Simmer stock for at least 12 hour and as long as 72 hours. Do not allow the stock to boil again but just gently simmer. Just before finishing, add the parsley and simmer another 10 minutes.

Strain and chill in refrigerator until fat rises to top and hardens. Skim off fat; place broth in covered containers in refrigerator or freezer until needed.

Copyright © 2008
Meals that Heal
Copyright © 2008