Easy Sugar and Processed Food Free Recipes!

Teresa Peters
2 days ago
10 min read

Updated: 2 days ago

What foods do I eat that have resulted in so much healing? How do you eat delicious foods without sugar or processed foods?

To answer these questions, I decided to share my sugar free recipes; Keith and I think they're so healthy and delicious! I love easy, fast-to-prepare foods.

These recipes have a lot of fat in them. We need fat; our brain is 70% fat. We also need a lot of protein. When people were told that too much fat is harmful, they began to have grains instead, which caused a huge increase in health issues. If you are concerned, you can test your blood pressure, glucose, and cholesterol often. We eat a lot of fruit and vegetables, and the power of produce and whole foods to heal us is amazing.

Please check with your doctor before changing your diet.

Please read my story called What I Have Healed You Can Too for important information about going off sugar, processed food, and eating whole foods.

Tools I Use

We use the Emeril Lagasse Extra Large French Door Air Fryer Toaster Oven Combo, 24 Cooking Functions and Digital Controls. We bought it for our RV and found we love it so much that we use it for all our cooking. It preheats, turns off when the food is done, saves so much energy, and never releases any smoke or any type of toxin. It is easy to clean if you clean it every week. If you don't, it may get to the point where you can't keep it beautiful, which happened to us, since we only use natural products for cleaning.

We use an induction cooktop. It is so fast and it saves energy. If you are not using an induction cooktop, you may need to adjust your cooking time compared to my recipes. In our RV, we use this one from Amazon: Duxtop LCD Portable Double Induction Cooktop 1800W Digital Electric Countertop Burner Sensor.

An induction cooktop requires pans with magnets. Duxtop also makes pans that you can buy on Amazon.

We no longer fry eggs or cook with oil because it began to give me asthma. However, if you feel you must have fried eggs, pancakes, or other fried foods, please do not use non-stick cookware because it is very toxic. Cast iron is wonderful once it is seasoned. You can often buy it seasoned. I always washed mine with a scrub brush and soap, and then put olive oil on it. The non-stick qualities of cast iron are fantastic. Please see my story on cleaning for safe products to use.

If you are using an air fryer or convection oven, use the time I offer. If you are using a traditional oven, you can either increase the temperature by 25°F degrees OR increase the cooking time by about 25%.

Put parchment paper inside a cookie sheet - I use If You Care Parchment paper - this paper does not have any chemicals that I react to, and it makes cleanup so easy!

We bought Quarter Sheet Pan Set of 4, CEKEE Stainless Steel Baking Sheet & Cookie Sheets 12x10 size. These fit right into the Air Fryer, which is so easy, or use any cookie sheet you have.

Food Details

I have changed my diet so many times, searching for solutions to heal. I have found that if I eat any food often, I will come to love it.

I only use organic everything! Conventional farmed products make me sick, and they are also harmful to you and our Earth.

For food, I follow many of the guidelines outlined in Dale Bredesen's book, The End of Alzheimer's Program. Much of what he says, I had discovered over my many years of searching for what would help me heal. This makes me so thrilled with him and what he says. He also mentions many of the toxins I have discovered; however, he does not have solutions. I do. I will present this information in my Part Two What I Have Healed You Can Too story.

Salmon, eggs, and chicken are the super animal foods according to his book. He explained so well why being a vegan couldn't work for me since I can't tolerate supplements. He does not offer a good solution for iodine since his advice is so vague. Iodine is very important with regard to nutrition, so information on this is very much needed. He discusses how low glycemic fruit is best. He mentions other foods, but they cause reactions, so we have stayed with these for now. He talks a lot about testing and consultations with doctors, but I did not do this since doctors have never been able to help me, and I have not needed it. I highly recommend his book because it offers a wealth of information.

I used to believe I could only be healthy if I had a salad every day. But then I got so burned out washing, chopping, and preparing a salad every day that I stopped making it. (Salads in any package are processed food and not good for you.) I found out you do not need a salad every day for health. Yay!

We buy our food at Sprouts! They are fully committed to organic foods. If you are near one, I highly recommend them! I use their organic pasture or grass-fed chicken, and eggs and we love them!

I do have plums and apricots that are in those plastic boxes with no reactions.
I do have oranges in those plastic orange bags with no reactions.
I don't have pork or lamb since organic is not available.
I have not tested organic pasture-raised beef yet.

You do not need a lot of meat. Think of a pack of playing cards as the size. When I have wings I eat half the package. I probably only need three of them.

For meats and eggs, we only buy organic pasture-raised or organic free-range.

Are 100% pasture or free-range eggs and meat good for us? Keith and I once went to a pasture-raised ranch. We were told we could visit any time. When we arrived, we didn't see anyone around. In the buildings, we found Purina chicken and cow feed. This is why we only eat organic. Purina is a processed food with hormones and many additives. Even grass-fed New Zealand lamb will make me ill because it is not organic.

Sugar Free Recipes

BREAKFAST

Hard Boiled Eggs

Put eggs in a pan, cover with water, bring to a boil, and boil for 15 minutes. The boil should be large bubbles all across the pan, bubbling constantly. For us, this is slightly higher than medium. Move them to cold water from the refrigerator or with ice in the water. This results in easy-to-peel eggs with beautiful yellow yolks

Peel them in the same bowl of water you used to cool them; this makes it easier

Serve with fruit of your choice - we always love to have an orange

I only use Yeti water cups and coffee mugs. They use natural rubber in their products. Other companies use silicone, which gives me instant, severe asthma.

LUNCH and DINNER

Teresa's Special Spice

We love this recipe; we use it on almost everything.

1 T sea salt with iodine

1 tsp organic garlic powder

1 tsp organic parsley

If you love this like we do, you can triple the recipe, then you don't need to make it so often

3 T sea salt with iodine

1 T organic garlic powder

1 T organic parsley as a spice

Instructions:

Measure into an empty spice bottle with a shaker top
As you add the parsley, crush it with your fingers or the flakes will be too large and they will block the other spices
Shake to mix thoroughly

Boneless, Skinless Chicken Thighs

Ingredients:

One package of boneless, skinless chicken thighs - usually six servings

Teresa's Special Spice

Directions:

Line a cookie sheet with parchment paper
Unroll each thigh to ensure it cooks thoroughly on the cookie sheet.
Shake Teresa's Special Spice on top - it takes a little practice to get the right amount that you like
Set the air fryer to pizza (this is traditional cooking, not convection, since it cooks without a fan) at 400 for 20 minutes. The fryer will give you an alarm when it is done preheating, half done, and finished. Then it will turn off.
As you set the time and temperature for each setting, it will be saved for next time!

This chicken is so moist and delicious. It is wonderful to use for a sauté.

I eat the leftover chicken cold; it has so much more flavor than when I microwave it.

Our lunch is our large meal.

I always serve two vegetables, a fruit, and 1/4 cup of raw organic, no-salt nuts. Nuts are very good for us. The choices and combinations are endless! In the photos below are sliced tomatoes, cucumbers, broccoli, red peppers, peeled and cut carrots, oranges, sliced peaches, apples, and nectarines served with my chicken. Serve whatever you love. I also have enjoyed sliced zucchini. I only serve low glycemic fruit. I have a fruit with every meal, and if I'm recovering from a reaction, I may have more.

Here are some ideas:

Roasted Broccoli Recipe

We love roasted organic broccoli best. Here is the recipe:

Directions:

Cut up broccoli into flowerettes, cutting off long stems. Very small flowerettes cut in groups.
Lay them on parchment paper on a cookie sheet.
Sprinkle with Teresa's Special Spice.
Choose air fry (convection) for ten minutes. Yum! They are chewy and tasty! Burned or dark brown foods are not good for us.

Boiled Broccoli Recipe

Cup up broccoli, same as above
Put it in a pan with 1/2 cup water, and bring it to a boil.
Lower the heat to medium and cover. Cook for five minutes or until it is tender when you test it with a fork. I prefer cooking for less time, which results in more flavor. Use your taste to learn how long you like your broccoli cooked.

Cooked Asparagus

Directions:

Check the tips of each asparagus; throw out if it looks bad. If just the tip is soft, break off
Break each asparagus in half and put top half in a pan
Cover all the asparagus with water
Bring to a boil
Asparagus is done!

Dinner

Our dinners are smaller - I serve a main dish, a vegetable, and a fruit. Keith and I get full and satisfied with this smaller meal at the end of the day.

A Few Examples:

Boneless, skinless chicken thigh, 1/2 bunch of asparagus, nectarine

Boneless, skinless chicken thigh, three small apricots, roasted cauliflower

Roasted Cauliflower Recipe

Directions:

Cut up cauliflower into flowerettes, removing the center stem part at the bottom.
Lay them on parchment paper on a cookie sheet.
Sprinkle with Teresa's Special Spice.
Choose air fry (convection) for ten minutes.

So delicious!

Kale, Green Cabbage, and Chicken Saute Recipe

This looks too healthy to be good, but it is a Keith-approved recipe for flavor! Don't forget to have fruit with your dinner!

Ingredients:

1 bunch of kale

1/2 head of green cabbage

2 leftover boneless, skinless chicken thighs

Directions:

Cut the sides of the kale off, discarding the ribs. Slice them up.
Cut the green cabbage as if you are slicing bread. Cut out the bottom stem part and discard.
Then slice the cabbage up into small pieces.
Put cabbage and kale in a large pan with 1/2 cup water. Bring to a boil, then turn down to medium and cover. Cook for 5 minutes or until all is tender.
Cut up thighs. into small pieces, add to the pan, and cook another minute or until heated through.

The natural flavors of the vegetables and chicken, with the spices on the chicken, make this so delicious!

Remember to have your fruit!

Onion, Mushroom, and Chicken Saute with Nectarine

Onion and Mushroom Saute

Ingredients:

One Onion

One eight-ounce package of mushrooms

2 leftover boneless, skinless chicken thighs

Directions:

Slice the onion and chop it up
Slice mushrooms
Add to a large pan with 1/2 cup water
Bring to a boil, then reduce to medium and cover with a lid
Cook for five minutes or until everything is cooked through and tender.
Cut up chicken into small pieces, and cook for one minute or until heated through.

The natural flavors of the vegetables and chicken, combined with the spices on the chicken, make this dish incredibly delicious!

Chicken Wings

Ingredients:

1 package of chicken wings and drummettes

Teresa's Special Spice

Directions:

Line a cookie sheet with parchment paper
Lay wings and drummettes on parchment paper on a cookie sheet - fit them so they don't touch each other
Sprinkle with the spice
Set the air fryer to wings, make sure it is 400°F for 20 minutes

Enjoy - these are so delicious!

Teresa's Avocado Dressing Salad

Ingredients:

Your choice of lettuce (this is green leaf)

2 Avocados

1 lemon

1 tsp garlic granules

1/2 t sea salt

Directions:

Wash lettuce, dry with a towel, put in a bowl (I used to use a salad spinner until it made me sick and I realized the feet were silicone!)
Wash two avocados and cut them up. I use a spoon and spoon them out into the bowl of lettuce
Wash the lemon and juice it. Add the garlic and sea salt, then mix well. Finally, add the mixture to the lettuce.
Mix all of this well, and you have a delicious salad with no toxic processed dressing!

Salmon

Ingredients:

Salmon - We only buy wild-caught Alaska Sockeye Salmon, which comes in different choices. It can come as one large piece, or when it is frozen, it is offered cut up into smaller pieces. If it is all one piece, we found it easier to cook it and then cut it rather than cutting it first. When it is out of season, you can buy it frozen.

Teresa's Special Spice

Directions:

Line a cookie sheet with parchment paper
Lay the salmon on parchment paper on a cookie sheet - fit them so they don't touch each other
Sprinkle with Teresa's Special Spice
Set the air fryer to fish, which is 375°F for 10 minutes

Teresa's Dressing Salad

Ingredients:

Your choice of lettuce (this is green leaf)

Your choice of vegetables ( I used a tomato and a cucumber)

1 lemon

1 tsp garlic granules

1/2 t sea salt

Directions:

Wash lettuce, dry with a towel, put in a bowl (I used to use a salad spinner until it made me sick and I realized the feet were silicone!)
Wash the vegetables and slice them into small pieces. Add them to the bowl of lettuce
Wash the lemon and juice it. Add the garlic and sea salt, then mix well. Finally, add the mixture to the bowl.
Mix all of this well, and you have a delicious salad with no toxic processed dressing!

Away From Home

We pack these foods for lunches and dinners. So yummy!

I no longer eat out, but if you must, eat very simply. I used to order a plain steak with nothing on it, a salad with no dressing, and only sliced lemon on the side, and a plain baked dry potato. I carried salt in my purse and added salt. So delicious, and I stayed healthy!

I am still adding to my recipes, so check back for more! Please let me know if you have any questions.