Recipes - index - HealthViaFood

Recipes – index

Most of these recipes are quick, easy, nourishing, and inexpensive. Cooking at home is the best way to save money and enjoy healthy food. These recipes use common ingredients, foods, herbs, and spices that are widely available. No special equipment is required, except a knife, a cutting board, a potato peeler, a blender, a pot, a steamer basket, and a frying pan.

Certain recipes, such as rice or beans, are faster to prepare, if you use a pressure cooker. Brownies require a mixer and a mixing bowl. Spaghetti of zucchini squash (courgette) requires a device called a spiralizer.

Using the same basic recipe, you can easily vary the ingredients and spices to prepare different dishes. For example, one night you could steam broccoli and then add hemp seed oil and rosemary. The next night, you could steam carrots and then add flax seed (linseed) oil and oregano. This is one recipe – steamed vegetables. My favorite steamed vegetables are broccoli, mashed sweet potatoes, carrots, pumpkins, and parsnips.

This list of recipes is divided into the following categories:

Smoothies, soups, beverages, and teas (liquid first course),
Vegetables, salads, dressings, appetizers, snacks, and sauces (second course),
Paleo main dishes – eggs, fish, fowl, and meat (third course),
Vegan main dishes – grains, cereals, beans, and legumes, and
Desserts – sugar-, dairy-, and wheat-free (last course or between meals).

These recipes follow the ideas of health via food:

food combining, according to Drs. Hay, Shelton, and Walb,
acid-alkaline balance, according to Drs. Domenig and Kraske,
blood type eating (O, A, B, AB), according to Drs. D’Adamo and Mozzi, and
excluding sugar, dairy, wheat, and seed oils, according to Drs. Lustig, Oski, Davis, and Mercola.

Specifically, the recipes substitute pure stevia (extract or dried leaves) for sugar, almond or coco milk for cow’s milk, and oat or buckwheat flour for wheat flour. They also avoid combinations of starch and protein, such as potatoes and eggs, and combinations of two proteins, such as ham and eggs, in the same recipe.

Both vegan and paleo recipes are included.

Required equipment and budget

You can put your toaster and microwave oven in boxes, and store them in the attic, basement, or garage, or else discard them. Buy yourself a blender. Almost any blender will do. Some are small. Some are large. Some have plastic jugs. Some have glass jugs. Some have more powerful motors. Some have less powerful motors. Some are expensive. Some are cheap. Almost any blender will do. Then buy yourself a steamer basket. This is a small foldable metal device to suspend vegetables in a pot of boiling water to cook the vegetables and avoid soaking them in the water. Steamed vegetables retain more nutrients than boiled vegetables. You can steam broccoli, cauliflower, carrots, beets, potatoes, sweet potatoes, or other starchy vegetables. Buy yourself a plastic chemical-free, traditional frying pan, such as ceramic, steel, or cast iron.

Cast iron frying pans can take more time to maintain, including cleaning, drying, and oiling them after each use. Cast iron or stainless steel pans avoid aluminum and teflon, both of which can be slightly toxic.

These recipes require simple tools – merely a sharp knife, a sturdy potato peeler, a cutting board, a blender, a steamer basket, a pot, and a frying pan. Optionally, the only other tools are a spiralizer for the paleo spagehetti and a food processor for pesto sauce, hummus, and others. On a budget, these recipes are based on broccoli, cauliflower, carrots, spinach, beets, celery, cabbage, onions, parsley, kale, sweet potatoes, parsnips, turnips, cucumber, lemons, plums, apples, pears, bananas, eggs, liver, fish, beef, nuts, seeds, oils, grains, cereals, legumes, herbs, and spices. Unless you grow them yourself or barter for them, these foods may indeed cost more than soda, beer, breakfast cereals, cakes, potato chips, other processed packaged foods, and pizza, but what about the price of ill health?

Notation

The recipes are also marked for the blood type (O, A, B or AB), according to the ideas and methods of Drs. D’Adamo and Mozzi for blood type eating.

The notation after the recipe is as follows: p = paleo, v = vegan and o, a, b, ab = suitable for one or more blood types.

Oatmeal (or buckwheat) porridge with honey, ginger, clove, and stevia
Buckwheat crêpes (pancakes) with almond butter and stevia
Buckwheat noodles with spinach and paprika
Vegan egg alternatives (ProVeg International)
Flax egg or chia egg (Vegan Richa)
Chickpea waffles (The Vgn Way)
Adzuki beans with stevia, ginger, and clove (O)
Quinoa with blackstrap molasses and ginger
Vegan burger (buckwheat, onion, mushroom, parsley)
Amaranth with onions, kale and horseradish
Lentils with carrots, spinach, and garlic (A)
Grilled mushrooms with rice and lentils (A)
Red beet quinoa salad
Tofu with spinach and onion (A)
Vegan sushi
Peanut and lentil stew (A, D’Adamo)
Roasted mushroom ragout (A, Elissa Goodman)
Falafel (Baker Creek Seeds)
Rice and hempseed burger
Tomato and almond burger (A, Food Revolution)
Spinach with tofu (A, palak paneer – Indie Veggie Delight)
Chickpea tofu (The Vgn Way)
Mushroom pecan burgers (Food Revolution Network)
Quinoa biryani (Indian Veggie Delight)
Yellow squash and paprika sauté (FreeCoconutRecipes)
Wheat-free bread (oats, flax seeds, Francis)
Buckwheat burgers (Byzantine Flowers)
Quinoa tabouli salad (BodyEcology)
Broccoli potato stir fry (IndianVeggieDelight)
French toast vegan overnight oats (FitFoodieFinds)
Budwig mix (Budwig Center, Malaga, Spain)
Tofu recipes (Indian Veggie Delight)
Grain-free plant-based bagels (Dr. Ritamarie Loscalzo)
Coconut flour pancakes (flaxseed for eggs, Kaufmann)

Desserts – sugar-, dairy-, and wheat-free

Carob brownies
Chocolate chia pudding
Banana & almond butter brownies (PaleoPlan)
Sweet potato paleo brownies (Irena Macri)
Homemade chocolate (Irena Macri)
Coconut cookies (Erin Elizabeth)
Paleo blueberry banana muffins (Irena Macri)
Paleo avocado ice cream (thespruceeats)
Banana and almond butter ice cream (herbshealthhappiness)
Almond butter bars with dark chocolate (paleohacks)
Keto cookie recipes (paleohacks)
Gingerbread cookies – paleo and vegan (healinggourmet)
Chocolate truffles with coconut oil (Mark Hyman)
Raw chocolate (Indigo Herbs)
Healthy baking (Irena Macri)
Four-ingredient, no-bake paleo fudge
Chocolate coconut milk ice cream (Dr. Jockers)
Chocolate avocado mousse (Dr. Zielinski)
Chocolate coconut energy bars (Wellnessmama)
Coconut oil fudge (commonsensehome)
Keto cookies (Dan Pompa)
Chocolate balls (Liana Werner-Gray)
Cookie dough (Liana Werner-Gray)
Keto brownies (dietdoctor.com)
No-cook vegan dark chocolate pudding (livestrong.com)
Healthy chocolate crumble bars (Dee Dine)
Coconut chocolate almond bark (Swich/Rouxbe)
Banana bread (in Dutch via Ons Kookboek)
Chocolate mud pie (KateMagic)
Silky chocolate pie (Karen Pullen)
Chocolate chip oat balls (The Hint of Rosemary)
Chocolate cake (HealthyRecipesBlogs)
Apple pie (Doug Kaufman)
Chocolate zucchini cake (Irena Macri)
Pumpkin chickpea cookie dough (The Hint of Rosemary)
Beet brownies with a chocolate mousse (TheHappyPear)
Paleo chocolate chip cookies (Ann Hutyra)
Paleo gingerbread cookies (Ann Hutyra)
Chocolate grain-free paleo cookies (Dr. Jockers)
Vegan pistachio ice cream (EatingWorks)
Coconut flour recipes (Dr. Josh Axe DC)
Raw chocolate (Indigo Herbs)
Paleo chocolate almond butter cups (JJ Virgin)
Double chocolate protein bars (Mark Hyman)
Chocolate paleo cookies (Dr. Jockers)
Dark chocolate nut bar (David Wolfe)
Vegan chocolate orange mousse (HealthBuddy)
Marzipan almond paste (GreenSmoothieGourmet)
Paleo dessert recipes (Wendy Myers)
Chocolate rum balls (Irena Macri)
Dark chocolate hummus dip (MyVeganMinimalist)
Chocolate avocado mousse (GreenSmoothieGourmet)
Chocolate fudge, dairy-free (B inspired)
Grain-free almond coconut bread (InMyBowl)
Paleo bread (PaleoHacks)
Baking with almond flour (Danielle Walker)
Dark chocolate coco-roons (Dr. Mindy Pelz)
No bake lemon cake (HealthRanger)
Chocolate mousse (PaleoLeap)
Chocolate mousse with peppermint whip (Mark Hyman)

53+ (with 7 cookies, 5 brownies, 4 faux ice cream)

Green smoothie (O, A)

Ingredients: spinach (or kale or other leafy green) carrot beet apple (or blueberry) lemon or lime or grapefruit clove or ginger (O) or cinnamon (A) stevia powder or leaves pumpkin seeds (or flax seeds, hemp seeds, chia seeds, walnuts, or almonds) Brazil nuts bee pollen carbonated water (O) or non-carbonated water (A) If you include kale, then chop it first, so the blender can cut it up. Likewise, chop carrots into slices. Look for pre-cooked red beet. Cut the lemon or lime into quarters, and then cut out the flesh or squeeze the quarters into the blender. To give it a sweet taste without sugar (without a bitter aftertaste), use pure stevia in the form of the dried powdered leaves or the liquid extract with at least ninety-five percent steviodies. Add all ingredients to a blender, and then run on high speed for two minutes. The green vegetables have magnesium. The carrots have potassium and beta-carotene, a precursor of vitamin A. The beet has iron and nitric oxide, which can strengthen your blood vessels and your heart. The ginger has copper. The combination of magnesium, iron, copper, and vitamin A can stimulate the growth of new red blood cells. The lemon or lime has vitamin C, which can have a detoxifying effect. Blueberries have anthocyanins, which can strengthen the eyes. Brazil nuts have some selenium, depending on the soil where they were grown. Pumpkin seeds have zinc. Hemp seeds, flax seeds, and chia seeds have healthy poly-unsaturated oils (omega-three). Walnuts have vitamin E. Bee pollen has vitamin B. If you include ginger, exclude pumpkin seeds, and vice versa, since the zinc and copper can interfere with each other. Optionally, add vitamin C, vitamin B₃ (niacin), chlorella, cocoa, reishi (or he shou wu), apple cider vinegar, one or two drops of peppermint oil, or your favorite supplement.

Fruit smoothie (O, A)

Ingredients: spinach (or kale or other leafy green) banana (O) apple pear lemon or lime clove or ginger (O) or cinnamon (A) stevia hemp seeds (or flax seeds, pumpkin seeds, chia seeds, walnuts, or almonds) Brazil nuts bee pollen carbonated water (O) According to chrononutrition, it is better to eat sweet fruits at night. The natural sugar in the fruit can act as a gentle sedative, if you drink this at least an hour before you go to sleep. If you include kale, then chop it first, so the blender can cut it up. Include one or two Brazil nuts (for selenium). Add all ingredients to a blender, and then run on high speed for two minutes. Optionally, add chlorella, cocoa, reishi (or he shou wu), apple cider vinegar, bee pollen, one or two drops of peppermint oil, and possibly vitamins C, vitamin B₃ (niacin), B₁₂ (cobalamin) or D₃, or your favorite supplement.

A smoothie

Ingredients: lemon spinach carrot cinnamon stevia flax seeds, pumpkin seeds, hemp seeds, chia seeds, walnuts, Brazil nuts, or almonds water Instructions: Wash spinach and add to blender. Peel carrot and add to blender. Quarter lemon. Cut out the flesh and add to blender. Add a half teaspoon of ginger powder (or a third of a thumb of peeled, fresh ginger). Add a teaspoon of stevia powder (or eight to ten drops of pure stevia extract). Add a third to a half liter of water.

B smoothie

Ingredients: lemon spinach beet banana licorice (not stevia) hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds water

O smoothie

Ingredients: spinach (or kale or other leafy green vegetable) beet carrot apple lemon ginger or clove stevia hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds water

Borscht (red beet soup with horseradish)

There are many variations of borscht. They all include red beets and water. One recipe to compare is by Irena Macri. Ingredients: red beet onion horseradish salt water

Miso soup (A)

Ingredients: miso paste onion celery sesame seeds

Mashed sweet potatoes (O)

This recipe takes patience, but it can act as a gentle sedative for some people. Ingredients: sweet potatoes coconut oil ginger or cayenne (O) or turmeric and and black pepper (A) Instructions: Heat the water below the level of a steamer basket. Peel the sweet potatoes. Dice the sweet potatoes into cubes about half the size of your thumb. When the water starts to boil, add the diced sweet potatoes. Steam for about ten minutes until the sweet potatoes are soft but not mushy. Transfer the sweet potatoes to a bowl. Mash the sweet potatoes. Add a teaspoon of coconut oil and a pinch of ginger, cayenne, or turmeric and black pepper.

Grilled mushrooms with rice and lentils (A)

This grilled mushroom with risotto makes a great vegan side dish or main course. This recipe also makes a hearty lunch on a chilly autumn day. Ingredients: 1 cup lentils, cooked, drained, rinsed 2 tsp. unsalted butter 1 garlic, minced Salt and pepper, taste 1 onion, chopped 3/4 cup rice 10 mushrooms, grilled 1 cup vegetable stock 1 tbsp. fresh parsley, minced Instructions: Cook the rice according to the package directions for 20 minutes. Drain and rinse. In a medium saucepan, heat the butter. Add the onion and garlic and sauté for 3 minutes. Add the lentils and cook for 10 minutes. Add the remaining ingredients and cook for 10-15 minutes. Serve warm!

Hummus

A delicacy of the Middle East, hummus is cheap, has calcium and other minerals, and contains vegetable protein. It could be a main dish for vegans. You can dip vegetables, such as carrots, cucumber, or celery, in hummus, or put it on buckwheat or rice crackers. How to make hummus is an excellent nine-minute video with five variations.

Ingredients:
1 ½ cups chickpeas (1 can)
1-2 cloves garlic
2 Tbsp. tahini
3 Tbsp. fresh squeezed lemon juice
1 Tbsp. olive oil
½ tsp. Cumin
¼ tsp. Pink salt, or more to taste
1-2 Tbsp. water (as needed, to thin it out)

Instructions: Let the chickpeas soak overnight and become soft. Place chickpeas, tahini, lemon juice, olive oil, and garlic in a food processor and blend until very smooth and the preferred consistency, slowly adding water to dilute to taste. Optionally add other spices, such as cayenne, coriander, or cumin. Also see the hummus recipe and the chocolate hummus recipes by Doug Kaufmann.

Four-ingredient, no-bake paleo fudge (HealthMeans)

Even at the end of a meal of beef (paleo) or legumes (vegan), this recipe follows the idea of food combining. Use stevia to sweeten to taste. Ingredients: 1/2 cup nut or coconut butter 1/4 cup cocoa powder 1/4 cup melted coconut oil 2 drops stevia per portion (or to taste)

Instructions:

Mix. Pour into cubes in an ice tray. Freeze.

To eat, remove from freezer and let sit at least thirty minutes.

Vegetables, salads, dressings, appetizers, snacks, and sauces

Steamed broccoli (O) (or carrots – A) (HealthViaFood)
Mashed sweet potatoes (O)
Fried sweet potatoes
Baked sweet potatoes (TheWellnessWay)
Spicy, creamy spinach – Saag paneer (paleodiet.com)
Creamy spinach (Mark Sisson)
Beet, walnut, and kale salad (Dr. Blum)
Veggie paleo spaghetti – details (Mark Hyman)
Pesto sauce
Cilantro pesto (Byzantine Flowers recipes)
Cilantro pesto (Dr. Yoshiaki Omura)
Kale chips
Guacamole (EatingWorks)
Hummus
Beet hummus (Erwan Mayer)
Steamed root vegetables with miso (South River Miso)
Sauces and condiments (Irena Macri)
Cilantro pesto (ByzantineFlowers)
Cranberry sauce
Ginger carrots (Chelsea Green)
Moroccan carrot salad (4yourtype)
Fennel & citrus salad (4yourtype)
Quinoa brittle (knowthecause)
Cilantro and pumpkin seed pesto (Chelsea Green)
Tomato sauce (homemade ketchup, Francis), tomatoes, apple cider vinegar, stevia, cumin, …
Vegan garlic alfredo sauce (MindBodySoulFood)
Mashed potatoes (Danielle Walker)
Vinaigrette (Sabrina Ann Zielinski)
Nut snack (Sabrina Ann Zielinski)
Tapas (Mark Hyman)
Rosemary Almond Flour Crackers (paleo, Mark Hyman)
Quick sauerkraut (Irena Macri)
Sweet potato recipes (Josh Axe)
Celery root mash (Mark Hyman)
Za’atar roasted nuts (Mark Hyman)
Waldorf salad with homemade mayonnaise (Nancy Addison)
Spicy basil artichoke dip (Mark Hyman)
Nut pâté (Dr. Carolyn Dean)
Veggies with guacamole (PaleoLeap)
Apricot, nut & seed bars (Dr. Mark Hyman)

37 (3 cilantro pesto)

Paleo main dishes – eggs, fish, fowl, and meat

Omelette with onion and spinach
Beef (or fish, chicken, or turkey) sauteed with mushroom and onion or spinach
Fried eggs with onions, parsley, and paprika – huevos rancheros
Boiled eggs with raw salt and rosemary
Fish tartar – ceviche
Paleo pizza
Collard breakfast burrito (Mark Hyman)
Paleo cheese sauce (Irena Macri)
Paleo pancakes (thespruceeats, without cream cheese)
Beef with artichokes (D’Adamo)
Classic keto hamburger (DietDoctor)
Keto garlic and cauliflower bread (A, Dr. Jockers)
Paleo crepes (HolisticWellness)
Paleo chicken liver paté (WholesomeYum)
Power pudding, constipation (plums/prunes, apples, flax, healthfully)

Vegan main dishes – cereals, beans, and legumes

Desserts – sugar-, dairy-, and wheat-free

Green smoothie (O, A)

Fruit smoothie (O, A)

A smoothie

B smoothie

Ingredients: lemon spinach beet banana licorice (not stevia) hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds water

O smoothie

Borscht (red beet soup with horseradish)

There are many variations of borscht. They all include red beets and water. One recipe to compare is by Irena Macri. Ingredients: red beet onion horseradish salt water

Miso soup (A)

Ingredients: miso paste onion celery sesame seeds

Mashed sweet potatoes (O)

Grilled mushrooms with rice and lentils (A)

Hummus

Four-ingredient, no-bake paleo fudge (HealthMeans)

Instructions:

Mix. Pour into cubes in an ice tray. Freeze.

To eat, remove from freezer and let sit at least thirty minutes.

To be suitable for a blood type, the recipe includes only beneficial or neutral foods for that type and excludes all foods to be avoided for that type, according to blood type eating and Dr. Peter D’Adamo. Again, in general, paleo recipes are suitable for blood types O and B, while vegan recipes are suitable for blood type A and AB. Some recipes are suitable for all blood types, such as smoothies with lemon, spinach, carrot, beet, and apple, steamed broccoli, and others.

Herbs and spices

Included in these recipes is a liberal use of the following herbs & spices (adjust to your taste) – stevia (pure extract, dried leaf, or powdered leaf) for a sugar-free sweet taste, ginger, clove, cinnamon, parsley, coriander (cilantro), rosemary, thyme, fenugreek, cumin, curcuma, black pepper, peppermint, nettle, horsetail, dandelion, cayenne, horseradish, and garlic. If you do not like these spices or prefer others, then leave them out or substitute others. Local availability of spices varies. If you can, grow your own or buy high-quality organic spices from known suppliers.

Deliciously Organic – index of excellent paleo recipes

Smoothies, soups, beverages, and teas

Green smoothie (HealthViaFood)
Fruit smoothie
A smoothie
B smoothie
O smoothie
Lemonade – sugar-free
Herbal tea (HealthViaFood)
Sweet and sour apple cider (A)
Healthy coffee substitutes (O) (Sarah Pope)
Coconut turmeric smoothie
Coco milk (O) (wellnessmama)
Hot cocoa (O)
Creamy carrot ginger soup (The Wellness Way)
Borscht (red beet soup with horseradish)
Miso soup (Is miso paleo?),u
Miso Soup recipe , about miso
Almond milk (herb-info.com)
Souper food soup (4yourtype)
Paleo vegetable soup (paleogrubs)
Gazpacho (Irena Macri)
Gazpacho (Charlene Bollinger)
Parsnip soup (KnowTheCause.com)
Apple cider vinegar, honey, garlic and lemon drink (Claire Goodall)
Turkey curry soup (Mark Hyman)
Nature’s penicillin (DeepRootsAtHome)
Traditional root beer (WestonPrice)
Pea soup (Elisabetta Ciardullo)
Celery juice (A) (Anthony Williams)
Bieler vegetable broth (A) (Dr. Henry Bieler)

23 (with 5 smoothies, 2 miso and 2 gazpacho)

Vegetables, salads, dressings, appetizers, snacks, and sauces

Paleo main dishes – eggs, fish, fowl, and meat

Vegan main dishes – cereals, beans, and legumes

Desserts – sugar-, dairy-, and wheat-free

Green smoothie (O, A)

Fruit smoothie (O, A)

A smoothie

B smoothie

Ingredients: lemon spinach beet banana licorice (not stevia) hemp seeds, flax seeds, pumpkin seeds, chia seeds, walnuts, Brazil nuts, or almonds water

O smoothie

Borscht (red beet soup with horseradish)

There are many variations of borscht. They all include red beets and water. One recipe to compare is by Irena Macri. Ingredients: red beet onion horseradish salt water

Miso soup (A)

Ingredients: miso paste onion celery sesame seeds

Mashed sweet potatoes (O)

Grilled mushrooms with rice and lentils (A)

Hummus

Four-ingredient, no-bake paleo fudge (HealthMeans)

Instructions:

Mix. Pour into cubes in an ice tray. Freeze.

To eat, remove from freezer and let sit at least thirty minutes.