Recipes for the Journey

“Who fills your days with good things, so your youth is renewed like the eagle’s.”
Psalm 103:5

Begin the day with fresh water and lemon or a hot tea (dried lemon peel and fresh ginger in a tea ball or strainter, a black tea, or green tea with lemon). There are countless health benefits to beginning a day this way. Enjoy this first thing in the morning and you will likely find it makes a difference in how you feel throughout the day.

Carrot, Leek, Sweet Potato Soup (Instant Pot)

2 Leek – sliced fine
3 Garlic Cloves – (squash first and sit for 10 min) then mince
2 Sweet Potatoes
5 Carrots
1 1/2 tsp dried kelp
1 1/2 tsp of curry powder
1 1/2 tsp of ginger
1 1/2 tsp parsley
1/2 onion
Broth (4 cups)

1. ​Saute leek and onion in avocado or grape seed oil (using saute option with instant pot).
2. Add all other ingredients once leek and onion are sautéed.
3. Cook in instant pot for 5 minutes.
4. Blend with an immersion blender after removing the lid.

Energy Bites – Almond

2 C Dates (pitted)
1 C Raw Almonds
3/4 C Coconut (with no added sugar OR added ingredients)
1/4 C Chia Seeds
1/4 C Flax (grind it fresh prior to using)

1. Mix together in the food processor until mixed well.
2. Form in to bite size balls and refrigerate for a delicious treat.

Red Potatoes with Olive Oil

Organic Red Potatoes
Olive Oil

1. Chop organic red potatoes (into wedges or smaller).
2. Coat with olive oil (by pouring oil over wedges in a bowl and then hand mix).
3. Place on a stone baking sheet or in glass baking dish.
4. Sprinkle with parsley.
5. Bake at 350 degrees until slightly browned.

Banana Muffins

3 T Chia Seeds
1/3 C Olive Oil
1 C Paleo Baking Flour
1/3 C Plain Kefir
5 Eggs
3/4 T Baking Powder
2 Ripe Bananas
2 T Unflavored Gelatin

1. Blend with an immersion blender to create a smooth mixture.
2. Bake as muffins at 350 degrees for 30 min.

Energy Bites – Cashew

A favorite in our household
2 C Dates (pitted)
3/4 C Coconut (with no added sugar OR added ingredients)
2/3 C Cashews
1/6 C Freshly Ground Flax Seed
1/6 C Chia Seeds

1. Use food processor to mix all ingredients.
2. Form into balls and place in refrigerator.


1. Line a loaf pan with plastic wrap and press mixture into pan.
2. Place into refrigerator for 1 hour.
3. Take out of pan and cut into 6 bars.

Sautéed Red Cabbage

Red Cabbage
Avocado Oil

1. Chop up red cabbage into bit size pieces or a little larger.
2. Coat frying pan with some avocado oil.
3. Sautee cabbage until it is slightly tender.

I noticed this when we began incorporating more of these recipes:

Early 2019:
I had realized that particular behaviors of our children may or may not be caused by what they were or were not consuming. It wasn’t until my husband had some particular health concerns that I knew it was time to take things more seriously, once again, just as we had when our daughter was battling the disease her body had acquired.

So – we began eating more recipes like this while also reducing refined sugars, corn, gluten and most wheat products.

What I noticed:
Our 3 year old was no longer screaming at us when it was time to put socks on…
*prior to this she would tell us there were “turds in the sock” (the lumps were irritating her)

Our 3 year old would typically be screaming for sugar laden products and the more we transitioned to whole foods she was agreeable to what we were eating and her appetite went up while consuming the nutrients she desperately needed.

Our 3, 8, 11 and 16 year olds began waking up early in the morning to begin their schoolwork.

Our 8 year old was waking up, getting dressed and doing some morning routine activities vs staying in his pajamas and wanting to sleep.

I give thanks to God for continuing to answer our prayers.

​I realize we have a long way to go … however the Lord will help us – for He has already helped us this far!

Sautéed Kale

Organic Kale
Sauté in grape seed or avocado oil

Egg Bites

16 eggs
1/4 C Milk
3 T Olive Oil
2 C Shredded Cheese

1. Whisk all ingredients in a bowl.
2. Scoop into muffin containers.
3. Bake at 350 degrees.

Veggie Burgers

Makes a large batch for freezing the extras
Toppings to have on hand:
Avocado, Tomato slices
Dark Green Salad
Salsa, Sauteed mushrooms
4 C cooked black beans
3 eggs
1 C previously cooked butternut squash
1 C cooked quinoa
1 onion
5 garlic cloves
1 1/2 T chili powder
1 1/2 T cumin
1 C millet flour

1. Smash black beans in large bowl.
2. Add eggs, butternut squash, and quinoa- then mix.
3. Chop onion and garlic (in the food processor) then add to mixture.
4. Add chili powder and cumin.
5. Add millet flour and stir together.
6. Coat a large frying pan with avocado oil and saute on medium heat until browned/cooked.

Granola – Great Snack

2 cups raw, whole rolled oats (Old Fashioned Oats)
3/4 cup raw nuts, chopped
3/4 cup raw seeds (sunflower or pumpkin seeds are great)
1/2 cup unsweetened dried fruit, chopped (optional)
2-3 tablespoons maple syrup or raw honey (or a combo of both)
2 tablespoons virgin coconut oil or other healthy cooking oil
½ teaspoon vanilla extract or almond extract
1 large pinch fine sea salt

1. Mix together in large bowl.
(Your hands will warm the coconut oil and help it mix in to everything else)
2. Spread out on parchment paper on a cookie sheet and bake at 300 degrees until lightly browned.
(Do not over bake – it will have a poor taste)
*10 minutes or modify as needed depending on your oven

Quinoa – Instant Pot


1. Measure out 1:1 (water to quinoa)
2. Rinse quinoa.
3. Instant pot for 1 minute.

Tips for when hunger stikes:

While in college back in 1993-1998 I weighed an additional 40 pounds. I was often tired and experienced multiple moments of being anxious or depressed.

One thing I had learned only years later was that emotional eating is a reality in my life. Unfortunately, I did not know why I was eating and it wasn’t until years later that the root causes of such eating were revealed. With much healing, I began finding some healthy ways to work with these hunger pains that are there when I know it is not really hunger – however – instead is something else.

Hibiscus Tea- that I brewed from dried flowers purchased from our health food store – has helped me on multiple occasions. I understand how water alone doesn’t seem to satisfy the body on particular occasions.

Something else that I keep in mind is remembering that hunger is not always hunger but may actually be thirst. So, I will also try to grab a glass of water – put a slice of lemon in at times and drink it to see if that helps. Lemon and Lime slices in the water often help curb the appetite and have beneficial properties – as well.

Brussel Sprouts

Brussel Sprouts

TWO OPTIONS: Oven or Saute

OVEN – Coat brussel sprouts in olive oil by placing them in a bowl and pouring olive oil over them … then mix with your hands

SAUTE – Pour grapeseed oil or avocado oil in pan and saute brussel sprouts until slightly browned (cooking less is okay too)

Kefir (plain) Over Seeds

Plain kefir (homemade is preferable)
Raw Sunflower seeds *without any oils added
Raw Pumpkin seeds *without any oils added
Chia seeds
Dried coconut *without anything added

1. Mix together with banana for sweetness.
2. Add strawberries for a great treat – as well.

Kefir & Frozen Banana & Strawberries

Kefir – homemade plain
Frozen banana(s)
Frozen strawberries or other berries

1. Mix all ingredients in blender.

Baked or Raw Broccoli

Frozen Broccoli
Olive Oil

1. Pour into a glass baking dish.
2. Coat with olive oil.
3. Sprinkle with seasoning of choice (I use Sea Kelp delight).
4. Cover with foil and bake at 350 degrees.

Baked or Raw Cauliflower

Frozen Cauliflower

1. Chop cauliflower into bite size pieces.
2. Coat with avocado or grape seed oil.
3. Bake at 425 degrees until slightly browned.

Nut Cereal with Kefir

Raw Almonds
Raw Pumpkin Seeds
Raw Sunflower Seeds
Chia Seeds
Hemp Hearts

1. Mix and eat.
*add berries or bananas if desired

Cod (instant pot)

Frozen Cod
*I use frozen pieces that are approximately .8333 lbs each. They come in 5 lb package and are broken into 6 separate pieces.
Paprika spice – enough to sprinkle on cod
Lemon slices – enough to place on cod
Avocado oil – Drizzle on cod

Using the LARGE instant pot –
1. I place the rack on the bottom and pour in 1 cup of water. Then, place the frozen cod on the rack. One by one I pour the avocado oil, sprinkle with paprika, and place lemon slices on the cod.
The fish may be piled in a little awkward – however – it still turns out really well!

Manual setting 4 minutes


Black Rice (Instant pot)

1:1 Ratio (Water to Rice)

1. Add 1 cup black rice to the inner pot.
2. Rinse the rice a few times with cold water, and rub the rice with your hands. 3. Drain really well.
4. Add 1 cup cold water in the inner pot, then remove 2 – 3 tablespoons of water.
5. Set Instant Pot to 18 minutes – then natural release when 18 minutes are done.

Baked Potato

Load a baked potato with a selected topping for a great meal:

Breakfast Favorites

Using previously baked potatoes fry with onions in the morning
Compliment with fried eggs
(Fried with butter, avocado or grape seed oil)

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