Free Recipes & Downloads

Tish’s Recipe for Success

Zucchini Chocolate Chip Cookies

Just because they’re cookies doesn’t mean they can’t also pack in some nutrients.

These treats get a super hit of omega-3 fatty acids from eggs, hemp, flax, and walnuts. Besides the blood-sugar-regulating cinnamon and the whole grains full of B-complex Vitamins, the fiber and Vitamin K in zucchini can’t be beat. And the dark chocolate adds sweet delight! They can be made without nuts to pack in kids’ lunches.


  • 1 free-range egg, beaten
  • 1/2 cup butter, softened
  • 1/2 cup brown sugar
  • 1/3 cup raw honey
  • 1 tablespoon vanilla extract
  • 1 cup whole wheat flour
  • 1 cup whole spelt flour (or 2 cups spelt flour and no wheat flour)
  • 1 tablespoon ground flax seed
  • 1 tablespoon hemp protein
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/2 cup walnuts, chopped
  • 1 cup zucchini, finely shredded
  • 12 ounces (360 g) dark chocolate chips (Fair-trade chocolate preferred)


Preheat oven to 350°F and lightly grease a cookie sheet (or use parchment).

Combine egg, butter, sugar, honey, and vanilla extract in large bowl.

Combine flours, flax seed, hemp, baking soda, salt, cinnamon, nutmeg, and

walnuts in a separate bowl.

Slowly blend dry mixture into the wet mixture.

Stir zucchini and chocolate chips into other ingredients.

Drop by spoonful onto prepared baking sheet and flatten with back of


Bake at 350°F for 12-15 minutes, until golden brown.

Serves: 6-8

Delicious Beef Burgundy

Meat Lovers

A classic in French cooking, using grass-fed or pasture-raised beef increases the heart-healthy omega-3s in this healthier version. This dish’s herbs and spices work as antioxidants to reduce free radicals and the carrots are full of beta-carotene, important for eye health. Mushrooms are full of selenium, a potent antioxidant, and onions and garlic are excellent detoxifiers and good for liver and cell health. Red wine (in moderation) contains resveratrol, a powerful antioxidant that helps prevent coronary disease. Use less meat and more vegetables to reduce saturated fat intake.


  • 2 tablespoons olive oil
  • 1-2 pounds (1/2 to 1 kg) round steak (try to find grass-fed or
  • pasture-raised for more omega-3s and flavor), cut into small pieces
  • 3 tablespoons whole spelt or whole wheat flour (or any other
  • gluten-free flour if preferred)
  • 3 onions, sliced
  • 2 cups beef broth or water
  • 1 1/2 cups dry red wine
  • 1 teaspoon sea salt
  • freshly ground black pepper
  • 3-4 garlic cloves crushed
  • 1/2 teaspoon each of rosemary and thyme
  • Dash of cinnamon
  • 4-6 large diced carrots
  • 2 1/2 cups sliced fresh wild mushrooms (shitake or oyster)
  • 3-4 bay leaves
  • Rice or noodles


In a large stock pot over medium-high heat, heat the oil and add the beef pieces.

Sprinkle the flour over the beef and add onions.

Brown the onions and meat on all sides.

Pour in broth/water and red wine. Sprinkle in salt, black pepper, garlic, and herbs and spices. Add in diced carrots and mushrooms.

Bring to a boil and add bay leaves. Cover, and reduce heat. Simmer for 1 1/2 hours or until beef is tender, stirring occasionally.

Liquid should just cover everything. If necessary, add some more wine to cover. Cook until everything is tender.

Serve over rice or noodles.

Serves: 4


Fish on the grill – succulent salmon

Meat Lovers

Great on the grill, salmon provides a good source of protein and omega-3 fatty acids. Digestion-boosting raw apple cider vinegar, power herbs for antioxidants, and probiotic soy sauce complete the nutritional impact of this dish.


  • 1 large wild-caught salmon fillet
  • 2 tablespoons lemon juice
  • 2 tablespoons raw apple cider vinegar
  • 1 teaspoon maple syrup
  • 1 1/2 teaspoons dried parsley
  • 1/2 teaspoon dried rosemary
  • 1 teaspoon garlic powder
  • 1 teaspoon soy sauce
  • sea salt and pepper


Place fish, skin side down, on grill pan. Combine the lemon juice, vinegar, maple syrup, parsley, rosemary, garlic powder, and soy sauce.

Pour over fish.

Sprinkle with salt and pepper.

Marinate fish in sauce for 1-2 hours in fridge.

Place pan on grill. Cover grill and cook over medium heat for 15-20 minutes or until fish flakes easily with a fork.

Serves: 4

French Fries Bistro style with Parsley and garlic

Vegetarian Delight

Adding healthy oils and baking is a far healthier option than store-bought frozen fries! Organic potatoes are high in fiber, Vitamin C, and B-complex Vitamins. The skin contains many nutrients so leave it on! Garlic is a great immune boost and the parsley adds flavor and antioxidants. Easy to make and a winner every time in my household!


  • 4 medium organic potatoes (about 13/4 pounds/720 g), unpeeled
  • 2 tablespoons coconut oil, extra virgin olive oil, or peanut oil
  • 1/4 cup fresh parsley, chopped
  • 2 garlic cloves, minced
  • coarse sea salt


Position rack in center of oven and preheat to 425°F.

Cut potatoes lengthwise into 1/3-inch thick slices, and then cut again lengthwise into 1/3-inch wide strips. Combine potatoes, oil, and garlic in large bowl; toss to coat well.

Place potatoes on large baking sheet; spread in single layer. Sprinkle with sea salt.

Bake about 40 minutes, turning and rearranging potatoes frequently, until potatoes are deep golden brown.

Top with parsley before serving.

Serves: 4

Zucchini spaghetti with spinach Pesto sauce

Vegetarian/Gluten Free

The spaghetti contains fiber and vitamins in this dish – in the form of zucchini.

Garlic provides liver-supporting compounds, the spinach is full of iron that boosts red blood cell production, and mushrooms aid the immune system. Cashews supply the protein and magnesium.


  • 1 packed cup baby spinach
  • 1 small bunch basil
  • 1/4 cup cashews
  • 1 garlic clove
  • 1 cup extra virgin olive oil
  • salt and freshly ground pepper, to taste
  • 4 medium zucchini
  • 2-3 roasted red peppers, sliced
  • 1 cup shitake or oyster mushrooms, sliced
  • freshly grated parmesan
  • freshly ground pepper
  • handful chopped cashews


Add spinach, basil, cashews, garlic, olive oil, and salt and pepper to blender.

Pulse until smooth, adding more olive oil, if needed, to make a smooth pesto. Taste and adjust for seasoning.

Using a spiralizer or vegetable turning slicer, turn zucchini into long spaghetti strands. Add zucchini strands to large pot of salted, boiling water and blanch for 15-30 seconds. Drain well.

Sauté roasted red peppers and mushrooms in olive oil until soft.

Toss zucchini spaghetti with pesto. Add roasted red peppers and mushrooms.

Top with cashews, freshly ground pepper and parmesan to taste.


Serves: 4