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Recipes for Wellness

April 27, 2022

Eating healthy means enjoying your food, not just going through the motions because it's "good for you"!  Scroll through a selection of recipes from my kitchen that have made the cut for Gluten Free, Keto friendly, good for the Gut and all the other Wellness eating options you may be searching for.  And if YOU have a favorite tried and true recipe to add, please share it, and I will give it try!

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The following are recipes I have personally, made in my own kitchen, from trial and error to achieve the best flavor while remaining healthy.  I also am posting recipes from on-line and from friends/subscribers, that I also taste test first, rather than just hoping they will be enjoyable to eat.  Please feel free to comment on the recipes and also share any of your own healthy meals, snacks and treats which are all-natural, GMO free and use healthy, unrefined, cold-pressed oils.  I know this sounds pretty picky, however it is time we are really thinking clearly about what our food is made of,...Because, we are what we eat!

April 27,2022  Gluten-Free Pancakes with Beet Powder and Sunflower Seeds:

Beet powder is a concentrated powerhouse of vitamins, giving these pancakes a lightly sweet flavor. They have a wonderful texture that will make even the most doubtful G-F consumer smile!

Try them with honey, or with a favorite jelly,…I used some huckleberry jam a friend gave me.



1 cup Bob’s Red Mill Gluten Free 1:1 Flour Mix

1 heaping Tablespoon Groovy Bee Dehydrated Beet Powder(I buy it through

1 teaspoon aluminum-free baking powder

½ teaspoon sea salt

1/3 cup unrefined organic coconut oil

½ cup organic sunflower seeds, raw, or roasted and salted

2 eggs

1 cup kefir, or a yogurt with active culture

¼ cup water


In a mixing bowl, blend all dry ingredients together.

Add coconut oil and blend into the dry ingredients evenly. Texture will be like loose sand. Mix in the sunflower seeds.

In a separate bowl beat together the 2 eggs, kefir and ¼ cup water. Add to the dry mix and blend until all dry ingredients are moistened.

Cover the bowl with plastic wrap or a plate and let it sit for 20 minutes to let the cultured milk ferment with the other ingredients.  This gives you fluffier pancakes. 😊


Using a non-stick pan, add oil of your choice, grass fed butter is best for flavor, and heat up over medium-low setting.

Pour in batter to desired sized pancakes and cook 3-4 minutes per side, flipping when bubbles rise, pop through surface and edges are dry.

Makes approximately 6-8 pancakes

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