Recipe Box

PhotobucketIf you have a healthy recipe you would like to submit for publication please contact us!

Otherwise anyone with a healthy recipe website is always welcome to add links to their recipes as they pertain to the articles posted here.

Here are a few of our favorite recipes at Kitchen Table Medicine…


This is intended to be used to strengthen the Immune System and is not designed to be hypoallergenic. Modify as needed for your personal dietary needs.

4 cups Rolled Grains
Begin by using the following proportions, adjust as necessary: 2 cups rolled oats (flakes); use 4 cups if other grains are unavailable. 2 cups other rolled grains; i.e. rye, barley, and/or rolled rice flakes.

2 cups Oat Bran

1/2 cup Fresh/Dried Fruit/Seeds
Raisins, dates, blueberries, etc. (unsulphered only)

1 cup Sunflower Seeds and/or Pumpkin seeds (can be ground)

1 cup Nuts
Begin with walnuts and almonds

1 cup Lecithin Granules

1 cup Ground Flax Seed

1 cup Milk Thistle (Silybum Marianum Seeds)

1/2 cup Chia Seeds (Optional)

Spices Try coriander, fennel, and/or turmeric. Begin with 1 tsp. of each. Experiment with ginger, cinnamon and other herbs/spices.

• Grind flax seeds and milk thistle seeds (available at health food stores) in a coffee grinder, blender, or meat grinder. Next, combine all ingredients and keep in refrigerator.
• Soak for 30 minutes or longer before eating (i.e. overnight). Use water, nutmilk, rice milk, apple juice, etc.
• To make almond milk, blend 1/2 cup almonds with 2 cups water in a blender.


Incorporating flax oil in your diet is a great way to add in more Omega 3 fatty acids that most people are deficient in, and benefit our entire bodies as these oils help create healthy cell membranes for all the cells in our body.

Tips about flax seed oil:
• It should always be kept in the refrigerator in a dark bottle to maintain freshness.
• Never cook with flax oil or heat it on the stove or in the microwave. — this destroys the benefits of the oil.
• As the oil sits over time it loses its freshness, smelling and tasting stronger.

Fruit Smoothie
1/2 banana
2 ice cubes
1 cup juice (try pineapple, apple, grape, etc.)
1 tablespoon yogurt
1 tablespoon flax seed oil
Add all ingredients together in a blender and mix. Try adding protein powder, fresh or frozen berries, cherries, or whatever fruit you like. Great for breakfast or a snack.

Dill Dressing
1/3 cup minced fresh dill
1/4 cup cider vinegar or lemon juice
1 & 1/2 tablespoon Dijon mustard
1/2 teaspoon honey or rice syrup
1/2 cup flax seed oil
In a bowl or blender mix everything except the flax oil. Trickle the oil in slowly while blending or whisking vigorously, until the dressing is thick and smooth.
Keep extra dressing refrigerated in a dark bottle for later use.
Try it over salad, grains, vegetables, fish, etc.

Ginger Dressing
3 tablespoon flax seed oil
1 to 2 tablespoon fresh lemon juice
1 teaspoon fresh grated ginger
1 garlic clove minced
Whisk ingredients together and store in the refrigerator in a dark bottle. Great as a light dressing over lettuce, grains, vegetables, etc.

Tamari Dressing
1/4 cup flax seed oil
2 to 3 tablespoon wheat-free tamari
2 to 3 tablespoon apple cider vinegar
1 to 3 cloves garlic minced
Adjust the proportions to taste. For a more unique flavor add a few pinches of one or more of the following: onion powder, oregano, basil, or curry powder. Be creative.

More Recipes

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit for more information about Naturopathic Medicine services.
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