Category Archives for "Recipes"

Homemade Marshmallows

With kids at home and the warm weather we’ve had in Ohio the last few weekends, it certainly feels like summer is here. We spent the day yesterday being outside. Hubby doing yard work and me playing with the kids. I did help clean up our outdoor furniture a bit, so I have somewhere to sit until we can budget for a new outdoor dining set. 🙂

We had some brush we needed to trim back in our yard and we attempted to burn it, well it didn’t work out so well, but we got enough of a fire going to have some S’mores! We also love these on apples. Just bake some apples with cinnamon and a little butter until tender, then put these on top for a healthy dessert. They were also a treat in my latte this morning.

I hope you all are staying home and staying healthy. Hopefully the warm weather sticks around and we can just have a really long summer with extra snuggle time, while we pray for those that are on the front lines.

Dr. Hartzler

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Homemade Marshmallows
Looking for a way to make S'mores or have some tasty marshmallows without corn syrup or refined sugar. Here is a great recipe. It was originally posted on a website called TGIpaleo.com but that site is no longer up. So I am posting here so everyone can still enjoy.
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Course Dessert
Cuisine Paleo (Whole30)
Servings
Ingredients
Instructions
  1. Pull out your stand mixer. I only use mine a few times per year but this is one of my recipes that it's super helpful! If that’s not an option, get a partner who is willing to hold an electric mixer while you pour the boiling honey into the gelatin. (Dustin has done this before when we've made this at his parents for our thanksgiving baked apples!)
  2. Place the gelatin in the bottom of a large mixing bowl. Pour 1/2 c water on top and whisk (with mixer) to combine, then set aside. Pour the honey and remaining 1/2 c water in a small saucepan over medium heat. Bring to a rolling boil, stirring to make sure it doesn’t burn or boil over.
  3. Turn on your mixer to medium-high in the bowl with the gelatin. SLOWLY pour a steady stream of hot honey, making sure the stream of liquid hits the side of the bowl first so it doesn’t curdle the gelatin. Keep pouring slowly until all everything is combined. Then leave the mixer on for 15 minutes. Yes 15 whole minutes. Add the vanilla about 2 minutes before it’s done.
  4. Grease a 9×13 inch pan with coconut oil or any other healthy oil. When the marshmallow cream is whipped to perfection, spread it into the pan. Refrigerate for at least 4 hours or overnight. Then cut into squares and use for all your marshmallow-y needs. Note: they still work great in S'mores if you do the aluminum foil packets and place by the fire, otherwise roasting them they will melt quickly so just be cautious and be ready with those graham crackers!
Recipe Notes

A couple options for grass-fed gelatin sources (thanks in advance for using my affiliate links!) 

Great Lakes Gelatin

Vital Proteins Beef Gelatin

For Graham Crackers,Pamela's Gluten Free have been the best we've tried. You can get them on Amazon or Thrive Market.

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Chocolate Zucchini Muffins

Summer will be officially here this week. It seems like Ohio forgets how summer is supposed to be. 🙂 Last year on Father’s Day it was 95+ degrees and this year we walked into church and it was 68. Not totally complaining, but the forecast this week does look a bit gloomy and we are ready for the pool at Grandma and Grandpa’s next weekend! This week my friend Katie Mathews is sharing a delicious muffin recipe here on the blog. Katie and I met at a local photography class this summer. She is so sweet and you must follow her on Instagram @FarelyRooted, her food is amazing, beautiful, and healthy! Enjoy Katie’s post below and have a blessed Father’s day to all the Dad’s out there!

Dr. Hartzler

Summer, we love ya. You’re the most blessed season for wholesome foodies. The farmer’s markets are up and running and bursting with the most beautiful produce we see all year in the Midwest. Bravo, farmers of our communities. You fill our market bags with farm fresh berries, vibrant leafy greens, homemade baked goods, and zucchini the size of our faces. Your work is something to celebrate.

In all my farmer’s market excitement, I always seem to buy so much more face-sized zucchini than a small family can consume in a few days time, so after feasting on said gigantic zucchini for three days, in the form of raw, roasted, zoodles, and more, I still have zucchini to spare and have no desire to put it to waste. Coincidentally, my love for chocolate has not changed at all despite the change of the seasons. 

Enter these delightful GLUTEN AND GRAIN FREE CHOCOLATE TAHINI ZUCCHINI MUFFINS, packed with chocolate and veggies because didn’t you know that they always belonged together? 

Enjoy! ~Katie

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Chocolate Zucchini Muffins
They are soft and sweet and nutrient dense and you’ll feel great about eating them any time of the day. Enjoy them warm with a glass of cold almond milk or a spoonful of peanut butter (my personal favorite), and the satisfaction of knowing that your overspending, for once, has turned out for the best, because chocolate muffins are life, am I right?
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
WET INGREDIENTS
DRY INGREDIENTS
OTHER INGREDIENTS
Instructions
  1. Preheat oven to 350 and grease muffin tin.
  2. Combine wet ingredients in a medium bowl.
  3. Combine dry ingredients in a small bowl.
  4. Add dry to wet ingredients and mix until combined.
  5. Fold in zucchini and 2/3 cup chocolate chips.
  6. Fill muffin tin cups with batter about 3/4 of the way up and top with remaining chocolate chips.
  7. Bake for 20-25 minutes until set (mine were done in 22).
  8. Enjoy immediately while the chocolate is gooey or re-heat in the oven for 5 minutes.
Recipe Notes

Life hack: instead of using all your muscles grating zucchini on your own, chop it and pop it in a food processor for 10 seconds and it will magically grate on its own. After shredding, (very important squeeze out most of the water in a bunch of paper towels so the muffs aren’t too wet).

For those Low-Carb and Keto folks out there:

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Instant Pot Favorites

Happy Thanksgiving!  Hope all of those celebrating today enjoyed some wonderful food with a table of family and friends surrounding you.  For many of you, this kicks off the shopping season!  There are deals all over the place for the Instant Pot. I just purchased one for the couple that we’ve been living with the last 5 weeks as a thank you and Christmas present! It inspired me to post some of my favorite recipes.  Friends are always asking what are your go-to instant pot uses, and here are my top 10!

Dr. Hartzler


  1. White Sweet Potato Turkey Soup, inspired by Castaway Kitchen
  2. Arroz Con Pollo, Castaway Kitchen
  3. Pressure Cooker Kalua Pig Nom Nom Paleo
  4. Paleo Mongolian Beef Once a Month Meals
  5. Paleo Thai Red Curry Soup Balanced Bites
  6. Curried Cream of Broccoli Soup Nom Nom Paleo
  7. One-Pot Spaghetti Squash and Meat Sauce Skinny Taste
  8. Pressure Cooker Pot Roast Domestic Man
  9. Mushroom and Roasted Butternut Squash Risotto My Recipes
  10. Bone Broth The Kitchn
Other things that I love the Instant Pot for are making rice or quinoa! The 6 QT 7-in-1 Programmable Pressure Cooker is on sale on Amazon! Happy shopping and cooking!

White Sweet Potato Turkey Soup

If you have followed me for any bit of time, you may have seen this recipe posted on my Facebook page from the Castaway Kitchen. Her Sweet Potato White Turkey Chili has been a fan favorite in this house for awhile now. However since I don’t tolerate FODMAPs (ie leeks in this recipe) very well I decided to post my low-fodmap version.

I know it’s 90+ degrees across most of the USA, but my kids love this soup no matter the temperature outside. So here’s to cooler weather and yummy soup!

Dr. Hartzler


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White Sweet Potato Turkey Soup

This soup is amazing any time of year. It's super forgiving if you want to change up some of the ingredients. I've done 1/2 turnips before to decrease carbs and even thrown in some zucchini recently to give some more nutrients to the kiddos! It turned slightly green but tasted just as good. My kids eat this up like I haven't fed them in days. I hope it becomes a staple in your house too.

Course Soup

Prep Time 10
Cook Time 30

Servings


Ingredients
Potato Base

Turkey

Toppings

Course Soup

Prep Time 10
Cook Time 30

Servings


Ingredients
Potato Base

Turkey

Toppings


Instructions
  1. First begin by peeling your sweet potatoes. (On the Castaway Kitchen Blog she has you save the peels to fry which you can, but I typically don't have time.)

  2. Heat pressure cooker on sauté mode. Cut your bacon into 1/4 inch pieces. Add it to the pot and cook until crispy.

  3. Cut your sweet potatoes into large cubes.

  4. Once your bacon is crispy remove it from the pot.

  5. Add in the sweet potato and sauté for a few minutes in the bacon grease. Depending on how much fat was on the bacon you can pour off some of this if you would like.

  6. Add in the broth, salt, white pepper, nutmeg, and cinnamon. Cancel saute function. Close the lid. Set to PRESSURE COOK: steam mode.

  7. You can wait until the pressure cooker is done and saute the turkey in the pressure cooker to have only 1 pot to clean up, but I'm normally short on time so I cook the turkey separately on the stove top. To do this, place your ground turkey in a skillet or pan with salt, mustard, and cook until done and set aside.

  8. When the pressure cooker is done, release the pressure manually to speed up the process.

    Then transfer all of the contents to a blender, carefully. Blend the potato mix until smooth. Add in more broth as desired.

    Place the insert back in the pot an heat on saute mode. (can cook turkey here if you haven't already)

  9. Pour your soup base into the pressure cooker and bring to a simmer with the turkey, this won't take but a minute or two.

    Stir in MOST of the bacon, save some for topping. I also top with chives.

    This will make a lot, about 5-6 bowls, which is about 8-10 cups.


Recipe Notes
  1. I leave out the white pepper often for the kids because it has a bit of a kick, but it's pretty amazing with it!
  2. The White Sweet Potatoes (Japanese yams) are fodmap foods too in nature, but generally a regular serving of something like this isn't a huge trigger for most, especially when swapping chives instead of leaks, and garlic-infused oil in place of regular garlic. If you don't need to be low-fodmap, throw in all the garlic you would like. You could sauté it with the bacon at the beginning!


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Low Carb Waffles

Confession time, our household is addicted to waffles, all 4 of us. 🙂  Our favorite weekend breakfasts normally include some type of waffle or pancake, mostly the low carb or paleo variety. Thankfully it’s super easy to make a gluten free or paleo option.  This recipe is inspired by Danielle Walker at Against All Grain and her Grain-Free Waffle Recipe. We used to make hers a lot, but honey and my stomach don’t always get along and I tried to figure out a way to make them less sweet, but not taste a ton like eggs.

Last weekend Dustin was busy with WordCamp Dayton and we had a friend staying with us, Adam Silver of Kitchen Sink WP, who attended the conference.  He tells me he has cashews in hand, waiting on me to post the recipe, thanks Adam for your help with the photography!

Enjoy!

Dr. Hartzler

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Low-Carb Waffles (Grain Free)
If you are looking for a waffle that fits a low-carb diet, look no further. You might even think you are eating the real deal!
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Add the raw cashews to a bowl and cover with water. Then add in the vinegar. I generally let them sit overnight, but at least 4-6 hours would be best to help reduce the phytic acid on the cashews and make them easier to digest!
  2. After soaking has been completed, drain water off completely. I use a strainer.
  3. Preheat your waffle iron.
  4. Then add the rest of the ingredients into a high-speed blender. Blend until smooth, you can add the almond milk a bit at a time to make sure it does not get too runny.
  5. Cook the waffles for about a minute, more or less depending on the heat of your waffle iron. If they release easily with a fork when you open the lid, they are probably done. We have a nonstick waffle iron, so if yours is not non-stick, make sure you add a little oil before cooking.
  6. Top with your choice of fruit or homemade whipped cream with stevia!
Recipe Notes
  • Thrive Market has the best deal on the Primal Kitchen Collagen Fuel. You seriously will not regret trying it. It's the best low carb protein powder I've come across. I love that it's easy to digest great for the gut. I feel super comfortable with my kids having collagen as well. Use my link to try out Thrive Market and make this waffles soon!
  • Since the protein powder I used has a bit of fiber in it, depending on the type you have, you may have to adjust the liquid or coconut flour slightly.

 

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Low Carb Peanut Butter Jam Cups & Cookie Dough Bites

I can’t believe we are almost half-way through February already. It’s been a rough few weeks in our house with germs, and we are getting stir-crazy staying at home trying to avoid more germs! I also start teaching my endocrine module in one week, and despite having taught this course 3 previous times, I’m a little behind on updates. Since I teach diabetes, and there are constantly new studies being reported, new drugs, and new guidelines, it makes for a good time updating it. Sometimes I get jealous of history or math professors that don’t have to update their content much. Despite the crazy time, we did have time to mix up some yummy and healthy treats. Both of these snacks are 3 year old approved!

I’m also excited to make some Valentine’s Day cards with our daughter. She loves anything she can paint, draw, or add sparkles too. 🙂 I hope you enjoy the holiday even though it is a “commercial” or “Hallmark” holiday, and sometimes “love” seems out of reach or you may have been hurt by someone that once loved you…remember you are loved by an amazing Father. If you want to learn more about His amazing, steadfast, never ceasing love, let’s grab a cup of coffee with these jam cups even if it’s a “virtual” date. Praying that the Lord is in your midst as you love on your family, friends, neighbors, and city this month…”The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.” Zephaniah 3:17

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Low Carb Peanut Butter & Jam Cups
These low carb sweet snacks will leave you full and satisfied any time of year. Healthy collagen from the grass fed gelatin is a great way to treat yourself and take care of your gut.
Servings
Ingredients
PB Cups
Servings
Ingredients
PB Cups
Instructions
  1. Line a regular muffin pan with 12 silicone or parchment paper liners. (I used a wilton heart shaped pan that was six much larger servings)
  2. In a medium saucepan over medium heat, combine the frozen raspberries and strawberries. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork. Stir in stevia, you can keep adding until it's to the desired sweetness. Whisk in the grassfed gelatin and let cool while preparing the peanut butter mixture.
  3. In a microwave safe bowl, combine the peanut butter and coconut oil. Cook on high for 30 to 60 seconds, until melted. Whisk in sweetener, depending on how sweet you like it you can add more. Add the vanilla and stir to combine.
  4. Divide half of the peanut butter mixture among the 12 cups and set in the freezer to firm up, about 15 minutes. Divide the raspberry mixture among the cups and top with the remaining peanut butter mixture. Refrigerate until firm. Keep refrigerated.
Recipe Notes
  • I used this fun festive mold.
  • My favorite Monk Fruit source is Jillians Bakery because it is pure monk and doesn't have any other fillers. It's a tad expensive but last such a long time because only such a little amount is needed.
  • This type of liquid stevia is a good choice from Thrive Market.
  • Inspired by All Day I Dream About Food. 
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Cookie Dough Bites
These bites are a yummy energizing treat to have as a snack or dessert! Or even a couple with your morning cup of joe can be a good start to your day. Makes 8-10 balls depending on how much batter you sample. 🙂
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place all ingredients EXCEPT coconut flour and cacao nibs in a high speed blender or food processor, and blend until creamy.
  2. Stir in coconut flour until fully combined, then stir in cacao nibs. Then shape dough into balls or hearts.
  3. Serve right away, or store in a covered container in the refrigerator until ready to eat.
Recipe Notes
  • I used this protein powder. It has stevia which makes these a touch sweet, feel free to add other stevia or monk fruit if your protein source isn't sweetened.
  • I used these Cacao Nibs.  Chocolate chips would be yummy too but obviously not quite as healthy. 🙂
  • These were inspired by this recipe from the Paleo Running Momma.
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Low-Carb Pumpkin Spiced Ice Cream

Fall is finally here in Ohio, although this weekend has still been a little on the warm side, snow is in the forecast for next week. Ekkk! We actually spent the tail end of last week exploring Washington D.C. with good friends that are living there for the semester, as he is teaching three classes from August to December. The weather was perfect. The classes are in the evenings because the students intern during the day at the Capitol, White House, and other offices. It was fun to explore the city with the kids, between the 2 families we have five children under 4 years old. So we got some fun looks! Although I don’t think I could ever really live in a city, I do love walking and taking public transit. Each day we are able to pass and exceed our 10,000 steps per day goal.

When we got home yesterday we swung by a local pumpkin farm on our way home and our daughter picked out some pumpkins. So in the spirit of fall and everything pumpkin here is another pumpkin recipe for you to try. I promise we eat more than pumpkin. This recipe could easily be converted to another flavor if pumpkin spice isn’t your thing! I made something similar with Vanilla extra instead for my daughter few weeks ago. At that time I left out the pumpkin puree, but next time I might leave it in and just swap the spices for vanilla.

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Low-Carb Pumpkin Spiced Ice Cream
A great low-carb treat for the fall "Pumpkin Spice" season. I am a diabetes specialist so I love to have a good low carb ice-cream recipe to share with my patients. Quality stevia is my go-to non-caloric sweetener. It's much easier to find than a quality monk fruit product. I find the liquid stevia much less bitter than the powdered forms.
Prep Time 15 min
Cook Time 15 min
Passive Time 30 min
Servings
Ingredients
Prep Time 15 min
Cook Time 15 min
Passive Time 30 min
Servings
Ingredients
Instructions
  1. In a sauce pan, whisk egg yolks with 1 cup cream. Dissolve pumpkin pie spice and heat until a slow simmer. Can simmer for a few minutes to cook the egg yolks a bit. Remove from heat, let cool in the fridge for about 15-30 min. Then mix the rest of the ingredients into a large bowl. Pour the batter into an ice cream maker and process according to the machine’s instructions. When the ice cream is done, serve immediately for soft serve or spoon into a shallow container, lay plastic wrap directly onto ice cream (to avoid freezer burn), and freeze until firm. Depending on the size of your ice cream machine, you may have to process this amount in two batches.
Recipe Notes

I used the Kitchen Aid Stand mixer ice cream maker attachment.

If you don't mind the raw egg yolks, you could process without the first step. You may need to blend in a high speed blender to get pumpkin pie spice dispersed well.

This recipe could be done with all cream instead of half and half if you want it really rich.

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Sweet Potato and Broccoli Breakfast Hash

Today’s post is a guest post by Laurel Miller of Hickory Creek Lane.  Make sure to check out her site. Laurel is a good friend from college. Together with our husbands we were on the University’s Residence Life Staff and started our marriages eating in the school cafeteria. 🙂  Since then we’ve both learned a lot about nourishing food! This is the first recipe post on the site, but don’t worry there are more to come. Any kind of hash has been on our menu a lot this month with all the yummy summer veggies, I hope you enjoy!

Dr. Hartzler

 

I’m so happy to be writing this guest post for Pharm to Table. Dr. Hartzler provides great information that our family has already adopted into our lives. Both my toddler and my 3 month old are now taking a high quality probiotic thanks to the evidenced-based article she recently posted on this topic. It’s nice to have a reliable resource for functional medicine at our fingertips.

As she has alluded throughout her site, perhaps one of the greatest ways we can impact our wellness is through our diet. I grew up in the fat-free, highly processed era of the ’90s and it wasn’t until the last few years that I have made steps to transform the way our family eats as the diet recommendations of the past seem to be doing more harm than good. I never realized how much of a role the food we eat plays on how we feel. It turns out that consuming the right foods can make us feel fabulous!

Because I’m a former cereal lover (always paired with skim milk and a tall glass of orange juice), breakfast can sometimes be a challenging meal for me to choose the best option. I’m a firm believer that food should not only nourish us, it should also be delicious. Luckily, I discovered a new love of sweet potato hash paired with fresh eggs. I developed this particular recipe to hopefully share inspiration for a breakfast that will provide the power to get through the day while keeping blood sugars stable.

This sweet potato and broccoli hash is gluten-free, dairy-free, and is highly customizable. If broccoli isn’t preferred, it can easily be swapped out for other seasonal vegetables like zucchini, bell peppers, or eggplant. The hash can conveniently be made ahead of time and the eggs can instead be added just before serving, or omitted entirely depending on preference. I made this particular recipe on Sunday morning for our family and then enjoyed the leftovers during the week. It was tasty and it helped set a good foundation for getting myself through the workday and wrangling two young children.

If you are looking for new meal ideas to start your mornings on the bright side, I suggest you give this sweet potato and broccoli hash a try. I hope you can enjoy it as much as our family did.

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Sweet Potato and Broccoli Breakfast Hash
This sweet potato hash is a nourishing and hearty dish that is great for any meal of the day. It is highly customizable and can be made ahead of time by simply making the hash and waiting to add the eggs.  Author: Laurel Miller of Hickory Creek Lane
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Course Breakfast
Cuisine Paleo (Whole30)
Servings
people
Ingredients
Instructions
  1. Preheat the oven to 400 degrees. In a large braiser or skillet (you will need a lot of room for all the vegetables), cook the sausage over medium heat until browned. Remove the sausage from the pan and place into a separate bowl. Pour off the excess grease (don’t bother cleaning it as this will help flavor the hash).
  2. Add the 3 tablespoons of oil to the same pan over medium heat. Add in the sweet potato cubes and onion slices. Stir to coat the vegetables in oil and sprinkle with 1/2 teaspoon of kosher salt. Cook for 5 minutes so the potatoes and onions just start to soften, stirring occasionally. Next, carefully stir in the broccoli and minced garlic. Sprinkle with 1/2 teaspoon black pepper and an additional 1/4 teaspoon of salt and stir. Cook for an additional 3 minutes. Add the cooked sausage, stirring one more time to evenly distribute the ingredients.
  3. Turn off the heat on the stove and transfer the hash to the preheated oven. Bake for 20 minutes. Remove from the oven and use a spoon to make four small “pockets” in the hash. Carefully crack eggs into each pocket. Sprinkle each egg with additional salt and pepper, if desired, and return to the 400 degree oven. Bake for an additional 8-9 minutes, or until eggs are just set.***
Recipe Notes

*I used a gluten-free Italian sausage when I made this hash, but you can use whatever variety you prefer.

**Kosher salt is coarser than standard table salt. If you are using a finer salt, be sure to reduce the amount slightly. I also season the vegetables with salt throughout the cooking process as I have found this creates a greater depth of flavor.

***Eggs baked in the oven seem to look more under-cooked than they actually are. In the past, I have been tempted to leave them in longer based on how they looked and I ended up with overdone egg yolks.

NUTRITION INFORMATION

Per Serving

Calories: 301kcal Fat: 16.7g Protein: 13.7g Carbs: 24.6g

Cholesterol: 186mg Fiber: 4.2g Sugars: 8.3g

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