Almond Crackers (Live and Raw)


  • 2 cups almonds
  • 1 cup sunflower seeds
  • ½ cup pumpkin seeds
  • 3 Tablespoons ground flax seeds  (Fresh ground)
  • 2 Tablespoons chia seeds (optional)
  • 1 tomato and ½ cup dried tomatoes (soaked in ½ cup water which you will use in the mix)
  • 1 cup onion
  • 1 cup fresh cilantro
  • 1 tsp cumin
  • 1½ tsp sea salt
  • Almond and/or coconut flour as needed to thicken


(all above seeds/nuts should be organic, raw, presoaked in water for at least 8 hours and dried)


Equipment:  food processor and food dehydrator




1)   First mix the dry ingredients in the processor until it is a coarse powder (sunflower seeds, almonds, pumpkin seeds, flax seed and chia seeds) then set aside in a large bowl.


2)  Now mix the wet ingredients in the processor along with the seasonings (Tomatoes, onion, cilantro, cumin, and salt).  Add this to the dry mix.


3)  Mix the wet and dry together well.  If the mixture is too dry, add water.  If it is too wet, add coconut/almond flour to thicken. You want it to be a thick paste like consistency.


4)  Spread out into thin layer on dehydrator sheets (you will need the paraflex paper on your dehydrator sheets). Thickness will be from 1/8 to 1/4 inch thick.  (It helps to wet your hands so the mixture does not stick as you pat it out).


5)  Score the crackers with a rubber spatula to the shape/size desired.


6)  Put in dehydrator at 105 degrees.  After about 8 hours take the crackers out to be flipped.  Place an empty tray over the crackers (with no paraflex paper) and flip the crackers onto the new tray, then peel off the paraflex paper.


7)  Put back in dehydrator until completely dry; approx 12 more hours (varies depending on wetness and thickness).


8)  Remove and crackers will easily break along the score lines.


These crackers keep a long time so I usually make 2-3x the amount at once.




~ Nora


(recipe provided by Dr. Patrick Yeakey, Medford, Oregon)


Francesca’s “Lamb Korma” (Gluten & Dairy-Free)


Francesca’s “Lamb Korma” (Gluten & Dairy-Free)

Ingredients:  (Serves 4)

- 1 lb lamb leg (cubed into small pieces, about 1 inch in size)

- 3 Tablespoons Sesame Tahini

- 15 oz can coconut milk

- 3-4 lemons

- 1 medium sweet onion (cut into large chunks)

- 2 cloves garlic, finely chopped

- 1/2 tsp fresh, finely chopped ginger

- 1 head cauliflower

- coconut or olive oil

- curry spices: black cardamon, paprika, coriander, cayenne, dry brown mustard, garlic, fennel, fenugreek, turmeric. etc. Neera’s Curry Masala sold at Whole Foods is superb, highly recommend. (FYI: I called the owner and the “other spices” listed on label contain nothing artificial or “bad”, she said it is just a few spices she left out to keep the recipe secret.)

- Saute onions on a low heat (in coconut or olive oil. I use olive because there is already a strong coconut flavor from the milk). Add salt after partially cooked and then cook until caramelized (golden brown in color) and soft. Remove and then “smash” on a cutting board using a fork. Put aside.


- Make tahini sauce by mixing 3 tablespoons tahini with about 1 lemon and about 1/4 cup ice cold water (add water and lemon a little at a time and then wisk with a fork. Keep adding water and lemon a little at a time until it is light in color and slightly liquid in texture. Tip: add more lemon than water for a better flavor)

- Mix tahini sauce above in with the can of coconut milk and about 1/4 cup spices (or to your liking)

- Squeeze in another 1/2-1 lemon (more or less, to your liking)

- Heat on low flame.


- Coat the lamb lightly with the same spice blend used in the sauce, sea salt, and then briefly brown lamb, after about a minute add the garlic and ginger and saute another minute, add a squeeze of lemon (to create liquid) and pour all contents into sauce

- Stir and simmer on a low heat for 1-1.5 hours or until the lamb is soft like butter (can cover later so not to continue reducing). Stir frequently

* Don’t be afraid to add water and/or lemon as it cooks if it is too thick. This dish has a lot of sweetness to it so the acid from the lemon flavors it nicely.


Cut cauliflower into small pieces and boil. Do not let it get too soft, you want to “rice” the cauliflower, not “potato” it. Drain, put back into pot (heat off) add a very small amount of some kind of fat (too much will make it too soft). I use the almond oil for this dish as it keeps the flavor neutral, can use butter, coconut oil, olive, etc. Stir/mash briskly with a pronged utensil until it crumbles.

Pour lamb over cauliflower and enjoy!


Paleo Summit


Dr. Ron’s Raw Cauliflower “Tabouli” Salad

Credit: Bethann Mathews










  • 1 whole cauliflower grated
  • as much broccoli & beans cut reasonably small, in boiling water for 3 minutes and then refreshed under cold water
  • 1 Spanish onion chopped, not too finely
  • 1 bunch of green onions (we call them Shallots in Australia – they are long and thin, no bulb at the end, with a little bit of white and mostly green)
  • 1 cucumber, peeled and seeded (leaving the seeds in makes it mushy in the next day or two….the salad keeps well for a couple of days)
  • 1 big bunch of curly leaf parsley or Italian parsley or both, very finely chopped
  • lots of olive oil and lemon juice to taste
  • Himalayan or celtic sea salt, plus some black pepper


  • Mix all ingredients
  • Serve and enjoy!

(note: you can modify this recipe to suite your tastes and food sensitivities)


Many thanks to Dr. Ron Ehrlich for providing this tasty recipe and Bethann Mathews for providing the photo!

Dr. Ron Ehrlich’s website and blog:

Sydney Holistic Dental Centre:



Nora’s Northwest Wild Salmon, Wild Mushroom and Vegetable Saute



Wild Caught Salmon

Shitake Mushrooms

Maitake Mushrooms

Spinach (fresh)

Chopped Asparagus

Sliced Sweet Onion

Garlic (or shallots)

Coconut Cream (Wilderness Family Naturals)

Splash of Sherry

Salt and Pepper or other seasonings to taste



Saute the mushrooms, onions and garlic in grass fed ghee (Pure Indian Foods).

Add asparagus to the saute.

Cut the salmon in bite sized pieces and add to the saute.

Add seasonings to saute.

In a separate sauce pan, place the coconut cream and spash of sherry with seasonings as desired.

Warm the coconut cream in low to mediam heat.

Add handful of fresh spinach leaves to vegetable saute. Cover and allow to wilt.

Then serve on plate (as is) or over cauliflower rice.

Pour coconut sauce mixture over the fish and vegetable saute.

Serve and enjoy!

~ Nora

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Thai Salad with Spicy Dressing


Serves 6

The Salad ingredients:

1/2 head of Napa Cabbage, shredded
2 cups chopped, cooked chicken or seafood
2 bell peppers (red, yellow, or orange) cut into matchsticks
2 large carrots cut into matchsticks
1 bunch green onions, thinly sliced on the diagonal
1 cup mung bean sprouts
enoki or other fresh sliced mushrooms (optional)
1 cup roasted macadamia nuts, finely chopped
1 cup chopped cilantro leaves

In a large bowl toss the shredded cabbage in some of the dressing,. Arrange the cabbage on a large platter. Scatter the cooked chicken or seafood on top of the cabbage. Artistically arrange the prepared bell peppers, carrots, green onions, and tomatoes around the edge of the salad, and scatter the mung bean sprouts on top. Whisk the dressing and spoon some more evenly over top.
Garnish the salad with 1/2 cup of the chopped macadamias and the cilantro.

Spicy Dressing:

3/4 cup seasoned rice wine vinegar
1 cup organic cold pressed sesame oil
1/4 cup Nama Shoyu soy sauce of San-J wheat free tamari (if you want this dressing to be gluten free, make sure you choose the second option)
Juice of one lime
2 tablespoons minced garlic
4 tablespoons microplaned fresh or frozen ginger
1 teaspoon red pepper flakes
1 jalapeno pepper, seeded and finely diced

In a bowl whisk together all the dressing ingredients. This dressing keeps really well in the refrigerator.

Recipe from Pauli Halstead’s wonderful cookbook: Cuisine for Whole Health

Plus click here for a recent interview with Pauli on The Nourishing Gourmet!

A couple of Kale Recipes that I love!



Bowl of kale

1 Bunch Kale, with the mid-rib removed and cut into small pieces.

½ teaspoon sea salt

Juice of ½ lemon

3 Tablespoons olive oil

¼ cup nuts (lightly toasted pecans, hazelnuts, pine nuts are some of my favorites)

1 tomato diced

Massage the kale with the salt and the lemon juice, until it starts to break down. This takes about 2 minutes. Mix in Olive Oil, tomato & nuts. Mix well and serve.

Note:  There are endless ways you can change this recipe!  You can use lime juice rather than the lemon juice, and replace the olive oil with a small avocado, but after you massage in the lime juice and salt, then massage in the avocado.  It’s like adding an instant creamy dressing.

I have also added feta cheese and olives along with the original recipe.

Just remember this recipe is very addicting, and if you make it for a pot luck you will always be ask to bring it.

Meet the cook – Tracy Bosnian

Tracy is a practicing Nutritional Therapist and Western Herbalist in Portland, OR. She has been teaching medicinal herbalism classes since 1995. Her history includes co-teaching Northwest Herbs at the National College of Naturopathic Medicine as well as the Common Roots course in herbal medicine and the co-presenting of the Breitenbush Herbal Conference.

Tracy graduated as a Nutritional Therapy Practitioner in 2005, is a member of the Nutritional Therapy Association’s Board of Directors and assists with the Nutritional Therapist Training Program in Portland OR. She is co-owner of Hula Kitchen selling Coco Yo coconut yogurt and other specialty food and herbal products. Go to or email for a complete list of products. To make an appointment for nutritional therapy, go to or call 503-236-2220.



Kale Chips

1 bunch of kale

1-3 tablespoons olive oil  (or combine olive and sesame oil)

1 teaspoon seasoned salt  (or sea salt)

Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment or wax paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems.  Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and rub into the kale thoroughly. Then tear into bite size pieces. Place on sheet and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes then sprinkle with nutritional yeast. 

(Note: If you are allergic to molds, you should use nutritional yeast only under the supervision of a naturopath. And if you have osteoporosis you should avoid this food. The high levels of phosphorus in the yeast may leech calcium from bones as our bodies attempt to maintain a 2:1 ratio of calcium to phosphorus. Thanks Cynthia!)

(Adapted from the kitchen of Natalie Palmer)



For anyone out there eating the Primal Body-Primal Mind way that misses the delightful crunch of popcorn and those other crunchie-munchie snacks, your days of deprivation are O-V-E-R.

All I ask is that you try these and then ask yourself if this is not better than the best popcorn.  –All guilt, gluten and glycemic-free!  I’ve always thought of Kale as more of a decorative garnish than anything I sincerely enjoyed eating.  No more.  Kale chips may just be the most decadently healthy snacking pleasure you’ve enjoyed in a good while (well, since you tried my nut balls, that is).  And they’re so easy to make!   Mmmmmmmmmmm……

~ Nora

Beef "Stoup" for Five


1 lb. stew beef (try US Wellness Meats, or any pasture fed only beef)

1 large tomato

6-8 crimini mushrooms

1 onion

1 red pepper

Unfiltered olive oil


Garlic, Sea salt, Basil


Cut beef into small pieces (small enough to fit in a soupspoon)

Put in bowl, add olive oil, stir well, leave for 1 hour

(Can be refrigerated overnight after the 1 hour; remove 1 hour before cooking)

Cut up all vegetables, save tomatoes separately

Heat butter in heavy pan (to Medium, no hotter), add beef, stir til mostly cooked

Add vegetables (except tomatoes), stir gently

(Add butter if things look too dry – the beauty of mushrooms is how much fat they soak up)

Stir in minced garlic, 1-2 t.

Put a lid on it (keeps steam in), cook low for a half hour (minimum) or up to a couple of hours, BUT:

Add water so it becomes thinner than stew, thicker than soup (=Stoup)

(Quantity – 3-5 cups; use your judgment; it can always be evaporated off)

Near to mealtime, add fresh tomato

Stir in crushed dried Basil (or fresh if you have it), 1+ tsp.

If there is not enough to fill 5 bowls as a main course with salad, add water

If there is too much broth and it looks weak, simmer — GENTLY! — til there is less

Add Sea salt and serve it up.  Enjoy!

(with thanks again to Betsy Davenport!)

Stoup = stew + soup

Seeds For The Seedy

Pumpkin seeds

Sunflower seeds

Sesame seeds

Chopped nuts (not too many)

Be sure the seeds have all been roasted to make them a bit crisp.

Mix them in whatever proportion you like

I put about:

~1 ½ cups pumpkin seeds

~1 cup sunflower seeds

~a fistful of sesame seeds

In a sauté pan, melt butter and coconut oil in equal amounts

(Quantity?  enough to coat the seeds once you put them in)

Pour in seeds, being sure they are coated with FAT.

Pour back into the bowl and salt/season right away so it will stick

While fat is still warm.

Possible seasonings can include something like curry, or cinnamon, cardamom, ginger…whatever.

Put mixture in a container with tight lid, an SHAKE to mix well.  Let cool at either air temperature or in fridge.

Makes a great snack!

(with thanks to Betsy Davenport)

Nora's Nut Ball Snackers

(I hope these aren’t my only legacy)

The following recipe is for a snack many of my clients have just fallen in love with.  It’s easy to make and utterly delicious.  It’s also very satisfying for both the taste buds and the appetite.  Should you find yourself hungry between meals and need “a little something” I think you’ll agree that these are wonderful.

You’ll need:

  • One regular-sized jar of almond butter (or any other nut butter—other than peanut or cashew butter—that you prefer).  Stir surface oil in well!
  • 5-10 oz (an approximation) of organic nuts (almonds, pecans, macadamias, brazil nuts, pistachio’s…etc, preferably pre-soaked and dried).  Use a food processor to grind or chop to desired consistency/”chunkiness”.
  • Handful of organic sesame seeds and/or chia seeds (great source of mucilaginous fiber to help “keep that train rolling”)
  • Organic shredded coconut (as much or as little as you like)
  • Alcohol-free (glycerin-based) vanilla extract, or powdered/crushed vanilla beans
  • One full brick (room temperature) of KerryGold butter (decidedly a “key” ingredient)

Optional ingredients:

  • Organic coconut flour (Bob’s Red Mill makes a good one) -  add for additional yummy coconut flavor and/or better binding
  • Organic coconut butter…(you have to taste this stuff to believe it!)
  • Stevia (for added sweetness, if needed or desired)
  • Bee pollen (why not? Good source of flavinoids)
  • Organic cacao nibs (Dagoba has quality ones) – adds chocolaty flavor without adding sugar.  Also, cacao nibs have roughly 2X the antioxidant content of green tea!
  • Lately I’ve taken to adding a scoop of Garden Of Life “Super Seed” (fiber supplement) for some added great texture and flavor
  • Whatever floats your boat (and happens to be low carb)

Blend the above in a bowl thoroughly, then spoon out into little “balls” onto wax paper on a plate or tray.  Refrigerate for a good hour, or until these firm up.

If you want to take them with you, you might consider placing them in a small portable cooler.  You could also individually wrap these in wax paper to secure them (if they can’t be refrigerated) so that they don’t get all over everything if they melt.

Prepare your taste buds to be dazzled!