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Apple Upside-Down Cake

This recipe comes from a baking book called Sweet and Natural, by Meredith McCarty. All of her recipes are sugar free and dairy free. This apple cake, made with mostly whole wheat flour and sweetened with maple syrup, is a fall family favorite. It is best eaten the day it is baked.


3/4 cup whole wheat pastry flour

1/2 cup unbleached white flour

1/4 cup cornmeal or almond meal

2 1/4 teaspoons aluminum-free baking powder

1/4  teaspoon sea salt

1/4 cup vegetable oil (I use avocado oil or refined coconut oil)

1/2 cup maple syrup

2/3 cup apple juice 

1 1/2 teaspoons vanilla


1 tablespoon vegetable oil

2 tablespoons maple syrup

1 pound apples (2 or 3), peeled  and thinly sliced

1 teaspoon each cinnamon and nutmeg

1/2 cup walnuts chopped, optional


1. Preheat oven to 350 degrees. Place a baking parchment circle or square in the bottom of a cake pan, a deep dish pie pan, or an 8-inch square baking dish to ensure that all the fruit will be released from the pan. Oil the sides.

2. To prepare the cake batter, mix the dry ingredients. In a separate bowl, whisk the wet ingredients together and mix into dry.

3. Spread the oil and sweeter evenly over the paper lining in the pan. Toss fruit with spices and arrange in a single layer of fruit close together or overlapping in a spiral or concentric circles. Or layer fruit slices in 3 rows to cover the bottom of the square pan. Sprinkle with walnuts and pour batter evenly over fruit.

4. Bake until cake tests done in the middle and apples are tender, about                35-40 minutes. 

5. Cool the cake in the pan set on a wire rack for about 10 minutes. Invert the cake onto a serving plate and leave it there for about 2 minutes. Lift off the pan and peel off the paper. 

Chicken Bone Broth

Prep: 15 min • Cook: 4-6 hours • Yield: varies depending on pot size. I use a 22 quart pot, which yields approximately 4 gallons of broth.  


3 or more pounds raw* chicken bones/carcasses (from about 3 or 4 chickens)*
One whole chicken and additional wings or thighs, optional*
6-8 chicken feet
Enough purified water to just cover the bones when they are in the pot
¼ cup apple cider vinegar
4 -6 carrots, scrubbed and roughly chopped
3 stalks organic celery, including leafy part, roughly chopped
2 medium leeks, use the white part only, wash well, cut into large chunks
1 medium rutabaga, cut into large chunks
2 medium parsnips, cut into large chunks
1 turnip, cut in half

2 teaspoons peppercorns
1 bunch parsley, add in the last hour
1 bunch of dill, add in last hour



1. Place all the bones in a very large stockpot. (My broth pot is 22 quarts, made by Tramontina. ) Add the vinegar and enough purified water to cover everything by 1 inch. Allow bones to soak in this vinegar water for 30 minutes.  

2. On medium high heat, bring the water to a boil and then turn heat to low, allowing broth to simmer. Use a shallow slotted spoon to carefully skim the film off the top of the broth. You want the broth to barely simmer for the remainder of the cooking time. Cook bones with POT TOP OFF for 2-4 hours. Skim occasionally over the first 2 hours.

3. Add all the vegetables and spices (except parsley and dill) and cook for an additional 2-3 hours more.  You want the soup to reduce by 1-2 inches during the cooking process. Cook for at least 4-6 hours in total. 

4. Add parsley and dill in the last hour of cooking. 

5. When the broth is done, turn off the cooker or remove the pot from the heat. Using tongs and/or a large slotted spoon remove all the bones and the meat. Pour the broth through a fine mesh strainer and compost or discard the solids.

6. Let broth cool on the counter before refrigerating. Chill broth in refrigerator. You can skim off the fat easily after the broth is chilled if desired. When chilled the broth should be very gelatinous.

The broth will keep for 5 days in the refrigerator and 3 or more months in your freezer.

Note: I order kosher chicken soup bones, chicken necks, and chicken feet online from Grow & Behold.  If you are not kosher there are many local farmers who can source your bones. Ask around at your local farmers market for recommendations. 

Fudge Brownies--Paleo friendly

This recipe comes from a great website, Comfybelly.com. You will find a host of simple and wholesome recipes of all kinds here. I encourage you to check it out.

1/4 cup (26 g) coconut flour
3/4 cup (60 g) unsweetened cocoa powder
1/4 teaspoon salt
3 large eggs
3/4 cup (159 g) maple syrup or honey
6 tablespoons butter (85.2 g), ghee or coconut oil, melted

1. Preheat your oven to 350°F
2. Prepare an 8 inch x 8 inch baking pan with parchment paper, or grease well.
3. In a large mixing bowl, add the coconut flour, salt, and cocoa powder and mix them a bit to blend.
4. Next, add the eggs, maple syrup, butter, and vanilla and mix until well blended.
5. Pour the batter into the pan.
6. Bake for 15 minutes, or until a toothpick comes out clean.

Store sealed for several days at room temperature, or in the refrigerator for a few weeks.
Makes 16 squares

Summer Surprise Green Soup

Prep time: 15-20 minutes,  4-6 servings

• 1 leek, white and tender green parts only, washed and thinly sliced

• 1 celery stalk, thinly sliced

• 1 Tbs. coconut oil

• 4 cups mineral vegetable broth

• 16 ounces fresh shell peas

• big handful of fresh basil

• triple pinch of fresh dill

• salt & pepper to taste

• 1 can of unsweetened coconut milk (15 ounce can)


1. Cook leeks and celery in coconut oil until soft, not browned.

2. Bring four cups of vegetable broth to boil and add peas. Cook peas until they start to float, do not overcook the peas.

3. Combine peas with water, leeks, and celery in Vita-mix or other powerful blender. 

4. Add coconut milk, basil, dill, salt and pepper and blend until smooth. Add a little bit of lemon juice for an extra zing. Serve immediately.







Scarlet Quinoa

This recipe is adapted from Lorna Sass, Recipes From An Ecological Kitchen.
The beets make turn this dish into a magnificent magenta color! When mixed with the greens it is a delight to behold and to eat.

4 cups just cooked quinoa
1 cup grated raw beets
1/2 cup tightly packed minced fresh parsley or cilantro
1/3 cup finely chopped scallions
3-5 tablespoons fruity olive oil
1/2 cup freshly squeezed lemon juice
sea salt to taste

1. To cook the quinoa: place 2 cups of quinoa and 4 cups of water in pot and bring to a boil. Bring heat to low and simmer for 25 minutes. While fluffing up the just cooked quinoa, stir in the beets until all of the grain turns scarlet.
2. Stir in the parsley, scallion greens, olive oil, lemon juice and salt. Add more olive oil and lemon juice as needed.
3. Serve warm or refrigerate until shortly before needed and bring to room temperature. Add some lemon juice to perk up the flavors.

Oden (Asian Root Vegetable) Stew

Excerpted from The Angelica Home Kitchen Cookbook

This oden stew is traditional of Japanese country cooking, and is generally a five-root stew. You can play with it and add the root vegetables you have on hand. This stew is healing, it purifies and nourishes. Angelica Kitchen is a wonderful vegetarian restaurant in the East Village--worth a visit next time you are in New York. In the meantime though, the The Angelica Home Kitchen is a good second best to the restaurant. This is one of the best vegetarian cookbooks I own. Most every recipe I have made is delicious!

Yield: 4-6 servings
Cooking time: 1 hour

2 teaspoons olive oil
2 cups diced onions (1 large)
Approximately 6 oz. of each of the following 5 ingredients:
1 cup burdock, scrubbed and cut into 1-inch pieces
1 cup carrots, scrubbed and cut into 1-inch pieces
1 cup rutabagas, scrubbed and cut into 1-inch pieces
1 cup parsnips, scrubbed and cut into 1-inch pieces
4 to 6 dry shiitake mushrooms
1 (3 -inch) piece kombu
5 slices ginger, each the size of a quarter
1/2 cup tamari
2 tablespoons mirin
1/4 cup kuzu
1 tablespoon toasted sesame oil
2 tablespoons sliced scallions for garnish

In a heavy 3-quart saucepan, sauté the onions and burdock in the olive oil over medium heat for 10 minutes.
Add 6 cups of water and bring to a boil over high heat. Add the carrots, daikon, rutabagas, parsnips, shiitake mushrooms, kombu, ginger, mirin, and tamari.
Lower the flame and simmer covered for 30 to 40 minutes or until the vegetables are tender. Remove the ginger and discard.
Remove the kombu and shiitake mushrooms, slice into bite size pieces, and return to the pot.
Dissolve the kuzu in 1/4 cup cold water; stir into the stew and simmer for 1 to 2 minutes longer.
Stir in sesame oil. (Do not cook toasted sesame oil, just add as a last minute addition.)

• Optional: Serve with soba noodles or rice, accompanied by baked tofu, kimchee, and scallion garnish.

Miso Vegetable Soup

4 leeks, about an inch in diameter, trimmed, halved lengthwise, rinsed and sliced thinly
1-2 teaspoon extra-virgin olive oil
1 strip of wakame (3-4 inches long)
2 medium sweet potatoes, peeled, sliced into very thin half moons
6 shiitake mushroom caps, thinly sliced
10 ounces extra firm tofu, cut into 1/2-inch cubes
1 teaspoon freshly grated ginger
1/2 teaspoon sea salt
Enough water to just cover the vegetables
Sweet brown rice miso paste (approximately 1 teaspoon per bowl)

Garnish: crumbled wakame sea vegetable, shredded kale, gomasio

1. In a soup pot, heat the olive oil over medium heat. Add the leeks and sea salt and sauté, stirring frequently until they soften, about 5 minutes. Add shiitake mushrooms and sauté for 2 more minutes.

2. Add sweet potatoes and just enough water to cover the vegetables. Then immediately add the ginger and wakame strip and bring to a boil. (You can add more water for a thinner consistency.) Lower heat and simmer, covered for 30 minutes, or until sweet potatoes are soft.

3. Just before serving remove the strip of wakame and add tofu cubes. Let tofu simmer a few minutes until it has warmed up.

4. Place 1 teaspoon of miso in each bowl. Add some plain hot broth to each bowl to dissolve the miso. Then fill each bowl with vegetables, tofu, and more broth.
Garnish with wakame, and kale. (Optional garnish: gomasio sesame seed shake.)