ReNEWU Meal Ideas-Baked Yams

ReNEWU Meal Ideas-Baked Yams

Bacon Cheddar Potato Soup

2 cups natura rice milk

2 medium yukon potatoes baked

1/3 cup goat gouda shredded

1/4 sautee onion

1/2 tsp dill

1/2 tsp rosemary

1/2 tsp salt

2 pieces of turkey bacon

Place first 7 ingredients into  a vitamix and blend slowly increasing to high after blended add turkey bacon and blend low. Serve warm Yield 4 cups


Gluten Free Shake N Bake Chicken

Shake and Bake Chicken – Gluten Free
Prep Time: 5 minutes

Cook Time: 55 minutes

Total Time: 1 hour

Yield: 16 drumsticks

Serving Size: 2 drumsticks

Calories per serving: 510

Fat per serving: 27.6

This simple oven fried shake and bake chicken recipe is gluten free and low carb. The preparation time is less than five minutes and clean up is a breeze.

16 chicken drumsticks
1/2 cup almond or brown rice flour
2 1/2 teaspoon kosher salt
1 teaspoon ground pepper
3 teaspoons paprika
2 teaspoon cumin
2 teaspoon sage
1 teaspoon garlic powder
1 teaspoon onion powder
olive oil

Preheat oven to 450F.
In large zipper storage bag, combine all ingredients. Add chicken and coat evenly.

Bake, uncovered, for 30 minutes. Turn over and bake 15-20 minutes longer.

Strawberry Balsamic Poppyseed Dressing


  • 1 cup fresh strawberries, sliced ( strawberry balsamic)
  • ¼ cup balsamic vinegar
  • 2 Tbsp coconut oil
  • 1 clove garlic
  • ½ tsp sea salt
  • ½ tsp black pepper
  • 2 tsp poppyseeds


  1. Place all ingredients except for the poppyseeds in a blender and blend until smooth.
  2. Add poppyseeds to blended dressing. Pour in a air-tight jar or seal-able container and shake it up.
  3. Keep refrigerated. Let sit at room temperature for 5 minutes before using. This will allow the coconut oil to become less solid. Shake and pour. Dressing will keep for up to two weeks. Makes about 1 cup of dressing.

Crepes~Gluten Free, Vegan



  • 2 c. brown rice flour
  • 2 c. old fashioned oats, ground
  • 3/4 c. whole cashews (salted is ok)
  • 4 1/2 c. almond or rice milk (vanilla ok)


Blend grains together in a vitamix until whole oats disappear. Pour into bowl. In the vitamix blend the cashews and rice/almond milk until cashews disappear. Then slowly add the grains back in until well blended. Batter should be thin.


Heat your cast iron skillet or grittle on medium high. You’ll turn it down to medium once it’s hot.

Cook for 2-3 minutes, or until the the top of the crepe is no longer wet & appears cooked. (Flipping is optional)


To get the crepe out of the pan, you will need a thin, wide spatula. Go gently around the edges, lifting the edges of the crepe away from the pan, then remove the entire crepe. Adjust the heat as necessary.

To Freeze

Place each crepe on parchment paper lying flat then freeze in an air tight dish.

Ready Made Meals For Back to School

For more awesome recipes and Nutritional Questions please consult Registered Holistic Nutritionist Melissa Joa

Beet Borscht

4-5 beets, chopped

3 carrots

2 medium potatoes(white, sweet, or yam), cubed

3 celery stalks, chopped

2 onions, chopped

1 (28oz) can diced tomatoes

4c Broth

1tbsp lemon juice

1tsp minced garlic

1 bunch fresh Dill

Salt and pepper to taste

3 cooked sausages, chopped (opt) (can leave separate)


Saute onion, celery.

Add beets, carrots til tender.

Add lemon juice, diced tomatoes, garlic, potatoes

Add fresh dill. Simmer 20min

Blender smooth or to your consistency preference.

Add cooked sausage







Zucchini Carbonara(can be made with chicken)

6-4 large Zucchini sliced lengthwise

½ lb Bacon, cooked and chopped (can leave separate)

1 Bell pepper, chopped (can puree and add to sauce)

1 small Onion, chopped (can puree and add to sauce)

4 Tbsp Fresh Parsley or handful of spinach (can puree and add to sauce)


8 Egg yolks

1 c Coconut milk

1 tsp Italian spice

½ tsp oregano

1 Tbsp Dijon Mustard

¼ tsp pepper


Cook Bacon(leave bacon separate to be added for who can have it)

To slice the Zucchini into noodles, use a mandoline slicer. If you don’t have one, use a knife and slice lengthwise as thin as you can.

In large pot, Saute onion and mushrooms in coconut oil. Once tender, add the bell pepper.

In skillet, sauté zucchini noodles until tender.

In pot, add sauce ingredients. Over med-high heat, bring to a boil. Continuously whisk until thickened.

Add zucchini noodles to large pot. Add sauce.

To serve, top with chopped Bacon and Parsley.






Crockpot Chicken Thighs

10-12 chicken thighs

1tbsp maple syrup

2tbsp Dijon mustard

1tbsp arrowroot powder/flour(thickener)

Mix all ingredients EXCEPT arrowroot in crockpot. Cook 4-6hrs. or while at work. Pull chicken apart with fork. Mix in arrowroot.

LEFTOVER fresh chicken thighs- put in Ziploc and add same ingredients except arrowroot. Label and freeze.

MJ`s Paleo Chili

1 lrg cans diced tomatoes

1 lrg can of crushed tomatoes

1 small can tomato paste

1lb ground beef

1 section of flank steak, chopped

2 beef or bison sausages, chop or remove casings

1 bell pepper, chop (opt puree)

1 onion, chop (opt to puree)

½ grated zucchini                

4 stalks of celery, chop (opt to puree)

1tsp oregano

1tsp basil

1tbsp chili powder

1tsp cumin            


In lrg pot saute onion, mushroom, and celery in coconut oil. Add meat. Once meat is coocked, add spices, diced tomatoes, crushed tomatoes, tomato paste. Bring to a boil. Then let Simmer for 20-30min. You can put all ingredients in crockpot while at work 8-10hrs.

Take what you need. Put the leftovers in Rubbermaid red lid 5c containers. Label and stick in freezer



Bacon Wrapped Mini Meatloaf

1 small onion

1 small bell pepper

1tbsp Chili powder

2lbs ground pork


plastic wrap

Puree in a blender- onion and bell pepper

In large bowl mix together meat, spices and pureed veg.

Form into 4-6oz round balls. Wrap piece of bacon around the outside.

Wrap individually in plastic wrap. Freeze on baking sheet. Once frozen place in labeled Ziploc bag.

To cook: thaw. Bake in Oven 375 for 30 min or longer(don’t quite have this timed)

Or cook on BBQ

Chicken Nuggets

Great with Hot sauce!

1lb ground chicken

1 egg

1.5tsp onion or garlic powder

1/2tsp chili powder

1/4tsp salt

¼ tsp pepper

¼ c coconut flour

¼ c arrowroot

½ c unsweetened coconut flakes

Mix all ingredients together EXCEPT FLOUR & COCONUT FLAKES

Roll into shape of nuggets. Roll nuggets in flour and coconut flakes mixture.

Put on baking sheet lined with parchment paper. Bake 375 10-20min

Crockpot Morrocan Chicken

14 oz can tomato sauce

1/3 c apple sauce

1tbsp lemon juice

1tbsp dried ginger

1tsp cumin

1tsp salt

1tsp paprika

4lbs boneless, skinless chicken thighs

2 small onion, chopped (opt to puree)

2 stalks celery, chop (opt to puree)

1 small bell pepper, chopped (opt to puree)

2tsp garlic

1tbsp fresh ginger

1-2tbsp cinnamon

1-2c water or broth

Brown chicken in pan. Add to crockpot.

Saute onion, celery, and bell pepper in coconut oil. Add to crockpot.

Add all remaining ingredients in crockpot. Cook low 6-8 hrs.







Spaghetti Chicken Alfredo

1 medium spaghetti squash pre cooked

Instructions: cut in half. Place in baking dish. Add water to dish til half way up cut squash. Bake 350 for 20-30min or until you can pull spaghetti off the sides. Once cooled, portion out into small freezer Ziploc. To use: thaw and cut bottom corner to drain liquid.

1lb cooked bacon (can leave separate)

Instruction: lay bacon out on baking sheet lined with parchment paper. Bake 400 until it’s the way you like it. Keep bacon fat in glass jar. Put bacon on paper towel. You can also do this and keep bacon in fridge in Ziploc to use for the week.

2-3 chicken breast, chopped

1 onion, chopped(opt to puree)

2 handfuls of Spinach, chopped (opt to puree)

1 bell pepper, chopped (opt to puree)


1c coconut milk

9 egg yolks

1tsp dried basil

Salt and pepper to taste

1tbsp Dijon mustard

1tbsp arrowroot

1/3 c goat cheese (opt)

Saute onion, in coconut oil 3min. Add chicken.

In pot whisk sauce ingredients low heat EXCEPT arrowroot. Keep whisking. Watch closely as it will stick to the bottom of pot.

Add veggies to chicken mixture. Add sauce and Spaghetti squash to chicken mixture. Serve with chopped bacon on top.





Yam Biscuits

Pre make yam ahead of time.

Steam a few yams. Puree in blender. Put in ice cube trays. Label bag and put frozen yam ice cubes in for future use.


1/3c coconut flour

1/3c arrowroot flour

1/4tsp salt

1tsp baking powder

1/2c mashed yam

3 eggs

1/4c coconut oil, melted

1tsp basil

1tsp thyme

1tsp onion or garlic powder

1/4tsp black pepper

Mix all ingredients. Add coconut oil last. Let batter sit5 min.

Preheat oven 350

Line baking sheet with parchment paper.

Use ice cream scoop or measuring cup to scoop batter and place on sheet.

Bake 25-30min.







Pumpkin Chili

1 lrg onion, chopped (opt to puree)

2 bell peppers, chopped(opt to puree)

1 bunch celery, chopped(opt to puree)

1lb Ground turkey or chicken

1 lrg can diced tomatoes

2c pumpkin puree

1c broth or water

6tbsp balsamic vinegar

1tsp of each-cinnamon, onion or garlic powder, chili powder, basil

1/2tsp of each- cumin, pepper, oregano

Saute onion, bell peppers, celery.

Add ground turkey, spices, balsamic vin.

Once meat is browned- add tomatoes and pumpkin and broth

Bring to a boil. Then simmer 15min.












Creamy Italian Spaghetti Squash

Make spaghetti squash ahead

Cut in half. Place in baking dish. Add water ½ way up the sides. Bake 375 until spaghetti noodles can pull off the sides. Cool and put in small freezer Ziploc. Freeze. Thawing- cut bottom corner to drain liquid. Heat up.

½ spaghetti squash

1lb chorizo sausage, remove casing(about 4-5 sausages) 4 sausages=64g 5 sausages=80g

14oz can diced tomatoes

7oz can coconut milk

1 small onion, chopped(opt to puree)

1 bell Pepper, chopped(opt to puree)

1 grated zucchini (opt to puree)

Salt and pepper to taste

(opt) jalapeno or pinch chili flakes or chipotle

Cook spaghetti squash.

Saute onion, bell pepper, grated zucchini.

Add chorizo sausage

Add tomatoes, spices and squash once sausage is cooked

Add coconut milk. Simmer 15










Butternut Squash Lasagna

Kitchen tool-mandolin slicer

Use left over spaghetti sauce

You can add cooked sausage(casing removed) if you’d like

1 butternut squash

Cut base off butter nut. Peel skin off with a carving knife.

Put the base with seeds in bag to use with another meal.

Slice long peeled pat of butternut with the mandolin slicer.


In crockpot, ladle spaghetti sauce on the bottom. Then layer of butternut squash lasagna noodles. Repeat. Cook low for 6-8hrs


Mongolian Beef

1lb ground beef

1tbsp coconut oil

1 small onion, chop(opt to puree)

1 bell pepper(opt to puree)

1 carrot, grated(opt to puree)

½ c coconut aminos

½ tbsp. honey

1tbsp fresh ginger or 2tbsp ground dried ginger

Pinch chili flakes(opt)       

2tsp minced garlic

Salt and pepper to taste

1-2tbsp arrowroot flour

1-2 green onion chives, chop (garnish)

Saute onion in coconut oil, Add ground beef. Add all remaining ingredients Except arrowroot. Once veggies are tender add arrowroot.




Creamy Almond Kale Smoothie

Creamy Almond Kale Smoothie

This smoothie recipe makes a great after school snack for your children. Serve it with carrot sticks and apple slices. Start with one pear and if you need the smoothie a little sweeter, add part or all of the second pear. If you are following our Elimination Diet you can use this smoothie duringPhase 3.

2 cups raw almond milk
1/2 bunch kale
1 to 2 pears, cored and chopped

Place all of the ingredients into a high-powered blender and blend until smooth and creamy. This recipe makes approximately 4 cups. Drink immediately or store in a covered glass jar in your refrigerator for up to 2 days. Source:

Nourishing the New Mom

Nourishing the New Mom

I have a special place in my heart for this phase of life. This is where it all begins, in utero, and then during those first precious days and weeks spent nursing while gazing into your little miracle.
Making milk is truly amazing. I remember the first sensations of my milk coming in with my firstborn, and then the gulping, eyes rolling back…”punch drunk on mommy’s milk” Tom would say.
I didn’t know I had it so easy. Lily latched on immediately without a problem, my milk came in so soon, she never cried (until I ate broccoli soup that is).
I was well nourished. My mom was there to care for me and cook for me. My breakfasts arrived on a tray with a flower. Sweet rice cereal, toast with almond butter, sliced fresh fruit in a bowl. Lunches of homemade chicken noodle soup chocked full of kale and dinners of wild salmon, beets, yams, greens, and quinoa were on the menu. These are nourishing, breast milk-promoting foods.
New moms need to be taken care of. They need to feel safe and secure so they can do the most important thing in the world, care for their new baby.
My mom was there for all of my births and then stayed for weeks after my babies arrived, cooking and cleaning everyday. When our twins were born, she added “playing with the girls” to the list.
Rest, water, and good food are the three most important factors to get that milk flowing. There are certain foods that can help promote the flow of breast milk (though most of the evidence is anecdotal). My knowledge comes from my own experience and from the stories of other moms.
There are also foods that can cause problems with the new breastfeeding baby and should be avoided for the first 3 months or so. Below is my list of super breastfeeding foods for the new mom and foods to avoid.
Yesterday we got a call from a friend who just gave birth to a beautiful little baby girl. She had an emergency c-section and needed some help getting her breast milk to come in. It was my time to pay it forward. My friends came to my need for the first 4 months after my twins were born and brought meal after meal after meal (even with a number of food restrictions).
So the girls and I cooked up a pot of homemade chicken noodle soup, red lentil dal, brown rice, roasted yams, sesame halibut, a baby green salad with grated raw beets, ginger salad dressing, hummus, and cut raw veggies. Grace and I delivered the food just in time for dinner and were lucky enough to meet the sleepy new baby.

Good foods to nourish a post partum mom:

Plenty of purified water
Wild salmon
Organic chicken and vegetable soup with plenty of fresh herbs
Greens!! Fresh salad greens, dark leafy greens, and green smoothies
Sweet vegetables (yams, squash, carrots, beets)
Raw nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds)
Raw almond butter
Whole grains (quinoa, amaranth, oats, sweet brown rice, millet, teff)
Organic berries
Sea vegetables
Carminative herbs and spices (cumin, cardamom, fenugreek, ginger, mint, fennel seeds)
Raspberry leaf tea (raspberry leaf along with fennel help to contract the uterus)
Nettle tea enriches and increases milk production
Healthy fats (avocado, extra virgin olive oil, virgin coconut oil, fresh flax or fish oil)
Foods to avoid during the post partum period (may cause upset in newborn baby):

Dairy products
Citrus fruit, especially juices
Heavily spiced foods
Raw garlic and onions
Cruciferous vegetables (broccoli, cauliflower, cabbage)
Wheat / Gluten
Refined soy products
Caffeine (coffee, tea, soda)
Prenatal vitamins (the iron may be irritating to baby)
I have included a recipe here that would also be nourishing for a new mom. It is also a great, simple recipe to make on busy days (and because I bet many of you reading this blog are not new moms!). If you have meals or foods that worked for you during this phase of life, please share!

Curried Lentil and Rice Casserole
I initially created this recipe to utilize the fresh turmeric I had on hand, but it also can be made with dried. If you work during the week, then try making this recipe on the weekend to have available for the week. The long baking time may not make this suitable for a quick weeknight meal. I use a stone casserole dish for this recipe. Portions can also be frozen into small containers for future use. Enjoy!
a few tablespoons extra virgin olive oil
1 medium onion, chopped
1 to 2 tablespoons finely chopped fresh ginger
1 tablespoon finely chopped fresh turmeric, or 1 teaspoon dried
2 teaspoons curry powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon cinnamon
2 teaspoons sea salt
4 carrots, chopped
1 1/2 cups french lentils
1 cup long grain brown rice
5 cups water
1 can coconut milk
Preheat oven to 350 degrees F.
Saute onion in olive oil until soft, about 5 to 6 minutes. Add ginger, turmeric, spices, and salt. Continue to saute for another 2 minutes until fragrant.
Place onion-spice mixture into a large casserole dish. Add carrots, lentils, rice, water, and coconut milk. Mix together well. Cover and bake for 2 hours.
After 2 hours, turn oven temp up to 425 degrees F. Remove cover and cook for another 20 to 30 minutes to let excess liquid cook off. Stir and serve!

Quick Quinoa Breakfast with Warm Cinnamon Apples

Quick Quinoa Breakfast with Warm Cinnamon Apples


Try making a double batch of the apples (use a larger pan) and save some in the fridge for the next few breakfasts. You can also add fresh or frozen cranberries to the apples or dried fruit such as raisins or currants. Try using other fruit in place of the apples such as fresh or frozen peaches or plums. We make large pots of quinoa but you can make a small pot like I do in this recipe.


How to Make a Pot of Quinoa:


1 cup quinoa

1 3/4 cups water

pinch sea salt


Rinse and drain the quinoa in a fine mesh strainer to remove the bitter saponin coating. Place rinsed quinoa in a small pot and add water and salt. Cover and bring to a boil, then turn heat to low and simmer for about 15 minutes. Remove pot from heat and let stand for about 10 minutes before serving.


Cinnamon Apple Topping:.



1 to 2 tablespoons virgin coconut oil

3 apples (I used Granny Smith), peeled, cored, and sliced thin

1/4 cup honey or maple syrup

1/4 cup water or apple juice

2 to 3 teaspoons cinnamon

1/2 teaspoon nutmeg

pinch sea salt


Heat a 10-inch skillet over medium heat. Add coconut oil. Once the oil is melted add your apples and saute far a few minutes, stirring frequently. Then add the honey, water, spices and salt. Stir and let simmer, uncovered, stirring occasionally, for about 10 minutes or until apples are cooked as desired.


Top each bowl of quinoa with apples and chopped or ground nuts.


Other Ideas for a Healthy Gluten-Free Breakfast:


  • A bowl of cooked quinoa and cooked lentils topped with a sprinkling of Herbamare. Sliced apples on the side. (our kids love this – it is a favorite)
  • Finely diced potatoes sauteed with chopped onions and cumin then rolled in a rice tortilla with black beans and salsa.
  • Leftover cooked rice and cooked garbanzo beans topped with a little Herbamare, green smoothie on the side.
  • Sweet Rice Cereal (recipe in our cookbook) topped with pure Grade B maple syrup and chopped nuts.
  • Buckwheat Pancakes (recipe in our cookbook) topped with fresh fruit and pure Grade B maple syrup.
  • Teff Breakfast Muffin with a tall glass of Green Smoothie.

These are just a few ideas that don’t involve gluten, dairy, eggs, corn, or soy, some of the top foods that can elicit a host of health-related issues.

What are your ideas for a healthy (and usually quick) breakfast?