Easy Sugar and Processed Food Free Recipes!
- Teresa
- Jul 12
- 15 min read
Updated: Aug 13
My health has improved so much. I’ve healed ITP, hypothyroidism, and almost every symptom of Samter's Triad, as well as so many other health issues. I am 72 years old and flourishing. I'm able to walk for miles and feel the best since I was 22. I have so much joy and energy.
Learning about and avoiding toxins, as well as improving my nutrition, is why I am doing so well. In this article, I talk about what I react to. Why does it matter? I have MCS, which means I react to toxic chemicals. My body is an incredible toxin alarm system. Avoiding what I react to has led me to go from severely ill to impressive health.
What foods have I been eating that have resulted in so much healing? How do you plan a menu that offers lots of whole foods, fruits, and vegetables? How do you eat delicious foods without sugar, dairy, grains, or processed foods, and why avoid these foods?
Sugar - we are designed with a sweet tooth because fruits are so beneficial to us. However, sugar cheats on this. It has all the nutrition removed, causing you to lose more nutrition as your body processes this food. When I have sugar, I instantly get depressed and an infection. Sugar damages your immune system for five hours each time you have it.
Dairy - we are the only mammal that consumes the milk of another mammal. Cow milk is not designed for us! It is implicated in many cancers, as well as weight gain, inflammation, and congestion.
Grains - our food pyramid puts grains at the bottom, requiring the most servings of food, and the result has been a huge increase in every type of chronic illness as well as obesity. Grains were altered before GMOs were recognized as harmful, benefiting the farmer at the expense of our health. They cause inflammation. I react to every grain I have tried. A low-fat plan that reduced animal products and increased grains has not been effective. We need fat in our diet. Our brain is 70% fat. Without sufficient fat, our brain will not function properly. I used to be very spacey, and I'd lose words. Those days are gone!
Processed Foods - over 2,000 additives, many of which are highly toxic, are used in processed foods. There is no oversight on this; every manufacturer chooses what ingredients they use. Organic foods are generally considered better, but they also contain additives that affect my health.
In 1983, I was eating a very limited vegan diet and realized that such a diet would never heal me completely. It was very restricted because I wanted to be sure that when I had a reaction, it wasn't the food I was eating. I suddenly suspected it had never been the food; it was all the other toxins in my life that I had discovered. Being a vegan did not work for me because every recipe used sugar and processed food, so I was eating very plain, bland food. I then searched on the internet and found that it is very difficult to get all the nutrients you need without supplements as a vegan, and since I can't tolerate supplements, it was clearly time for a change.
But what did I eat? What did I offer to Keith? I did not want to go through the process of testing new foods. I felt I didn't have time; I needed more nutrition now! I decided to just eat what I wanted. How fun! I discovered that I was right. I did not react to any whole foods. I was so thankful!
I decided to return to my Paleo plan, which I had followed previously, but this time with a focus on including lots of fruits and vegetables. I experimented with different recipes and menu ideas. I love easy, fast-to-prepare foods.
We have been following these ideas and refining them with new recipes since November 28, 2023. This has worked! I had my physical in August of 2024. Every single result was in the normal range! My doctor listened to my chest, said everything sounded good, and said, 'See you next year!' Not only this, but my bone density had improved for the first time!
I know you have the same questions I did. How do you cook without sugar or grains? What do you serve your family? To answer these questions, I decided to share my sugar free recipes; Keith and I think they're so healthy and delicious!
These changes to your diet may cause you to feel worse at first because your body will begin to release toxins. It can cause increased pain and stomach issues. Slowing down, allowing rest, drinking plenty of water or green tea, and adding more fruit may help. In about a week, you should start to feel better, and if you stay on the plan, you will continue to feel much better.
You will probably lose weight following these ideas. If you are at the weight you are happy with and your glucose level is good, you can add nuts (raw and organic only - roasted nuts are a processed food with added salt and oil, and most of the nutrition is lost), which are both healthy and delicious, as well as sweet potatoes.
Please consult your doctor before making any changes to your diet.
If you have diabetes, it's essential to monitor your progress daily as you follow these new ideas. A home blood glucose monitor will help a lot since your blood sugar can improve, causing you to end up taking too much medication, which can cause hypoglycemia and be serious. If you prick the side of your baby finger, you barely feel it. This is a powerful daily action you can take to identify what improves or worsens your glucose level, allowing you to make adjustments as needed.
Your glucose level is a key indicator of your health. Your goal is to achieve a normal glucose level of 5.5 or lower.
We are constantly getting messages. Our body talks to us with symptoms. You may hear a still, small voice that has messages for you. Listen to these and also to what feels right to you in regard to making changes to your diet.
Tools I Use
These recipes are for an air fryer.
If you are using a traditional oven, you can either increase the temperature by 25°F or increase the cooking time by about 25%.
We use the Emeril Lagasse Extra Large French Door Air Fryer Toaster Oven Combo, 24 Cooking Functions and Digital Controls. https://a.co/d/68dQXww 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 toxins. It is easy to clean if you clean it every week. If you are using an air fryer or convection oven, use the time I offer.
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 the Duxtop LCD Portable Double Induction Cooktop 1800W Digital Electric Countertop Burner Sensor from Amazon. https://a.co/d/2Q4DRtB
An induction cooktop requires pans with a magnetic base. Duxtop also manufactures pans that can be purchased on Amazon.
We no longer fry eggs or cook with oil because it began to give me asthma. I will retest this soon. However, if you feel you must have fried eggs, pancakes, or other fried foods, please refrain from using non-stick cookware, as it contains highly toxic chemicals. 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. https://www.imagesbytk.com/post/how-natural-cleaning-improved-my-health
Put parchment paper inside a cookie sheet - I use If You Care Parchment Baking Paper, which does not contain any chemicals that I react to, and it makes cleanup so easy! You can buy it from Amazon. https://a.co/d/4DEWf0Q
We purchased the Quarter Sheet Pan Set of 4, CEKEE Stainless Steel Baking Sheet & Cookie Sheets, 12x10 size. These slide perfectly into the Air Fryer, which is incredibly easy, or you can use any cookie sheet you have. Here is the link on Amazon. https://a.co/d/7q5EeX9
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! I react to conventionally farmed products, and they are also harmful to you, your family, and our Earth.
I reacted to every oil I tried. I learned that the reason is that oils in America are processed with a chemical, even in organic brands. I can only tolerate olive oil that is 100% made and imported from Italy.
Everyone warns against having too much salt. This is because processed foods contain a high amount of salt. Few people realize that we need one teaspoon of salt daily. When you don't have processed food, you must add salt to your food. We prepare a special salt mix that we love. Be sure to buy iodized salt; it is essential for your thyroid to function properly.
I avoid long-lived fish, such as tuna, swordfish, and shark, because they tend to be high in mercury. My focus is on eating the healthiest foods possible to support healing and overall well-being
Fish choices that are wild-caught and low in mercury are salmon, anchovies, herring, mackerel, and sardines. However, I react to canned goods, so I only serve salmon. Salmon is considered a superfood; Pacific or Alaska salmon is the best. Choose from sockey, king, sockey, pink, keta, and coho. If you buy salmon that is mostly white, it is farmed, and do not eat it. Farmed salmon contains many toxins.
Other low-mercury fish are wild-caught cod, pollack, sole, and flounder.
Shrimp must be wild-caught, since farmed shrimp also contain many toxins. Crabs are wild-caught and considered safe, but some have higher dioxin levels, so I avoid eating them. Imitation crabmeat contains many toxins.
Wild-caught scallops, clams, mussels, and oysters are rich in nutrients like omega-3 fatty acids, high-quality protein, essential vitamins, and minerals—all while being low in fat and calories. They provide a range of health benefits, supporting heart health, brain function, and strong bones.
Eggs are another superfood, and they're incredibly easy to prepare.
Chicken is a lean protein rich in many essential nutrients. We simply love chicken!
I do not eat any red meat. There is a sugar molecule called Neu5Gc that is found in red meats such as beef, pork, and lamb. Research has shown that people produce antibodies to this sugar, and it causes inflammation. You can read more about this here: https://www.aicr.org/resources/blog/study-gives-new-insights-on-red-meat-a-sugar-and-cancer/ I have not been able to find any organic lamb or pork. Beef production has a significant environmental impact. It contributes to deforestation as vast areas of forest are cleared for grazing, releases large amounts of methane from cattle, and causes pollution through manure runoff. Additionally, it requires extensive land and resources, all of which contribute to higher pollution.
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 that you don't need a salad every day for good health. Yay!
We buy our food at Sprouts! They are fully committed to organic foods. If you are not near one, many stores offer organic produce, organic pasture-raised or organic grass-fed meat, eggs, and wild-caught fish and seafood.
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. The bags you have to tear to open release a lot of tiny plastic particles that go everywhere and can get into your food. To avoid this, I open these bags over a sheet of parchment paper, remove the oranges, rinse them, and place them in a leftover produce bag. Then I wrap the orange bag in the parchment paper and wipe the area with a wet paper towel. I do not want to eat bits of orange plastic!
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. If I don't, I will lose weight. Once again, listen to the messages you receive and what feels right to you.
Are 100% pasture or free-range eggs and meat that aren't organic 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 that contains hormones and many additives. Even grass-fed New Zealand lamb, I react to because it is not organic.
Sugar Free Recipes
BREAKFAST
Hard Boiled Eggs
Put the eggs in a pan, cover them with water, bring to a boil, and then 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 (This will also work well for chicken breasts)
Do not rinse your chicken! This simply causes a lot of germs to get all over your sink. They will be destroyed in the cooking process.
When I tried to brown these, the result was dried-out, tasteless chicken. These are white, but so tender and tasty!
Ingredients:
One package of boneless, skinless chicken thighs (or breasts) - 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 mode (this is traditional cooking, not convection, as it cooks without a fan) at 400°F for 20 minutes. The fryer will give you an alarm when it is done preheating, half done, and finished. Then it will turn off.
Make sure there is no red when you cut the meat.
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's wonderful for use in 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! The photos below feature sliced tomatoes, cucumbers, broccoli, red peppers, peeled and cut carrots, oranges, sliced peaches, apples, and nectarines, all 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:
Wash the broccoli to clean it; this also allows the spice to stick. Cut it into flowerettes, removing the long stems. For very small flowerettes, cut as a group.
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.
Steamed Broccoli Recipe
Cut up broccoli, same as above
Place the broccoli in a steamer basket in a pan filled to the bottom of the basket with water, heat on high until it is boiling.
Lower the heat to medium and cover the pan with a lid. Cook for 5 minutes, or until tender when tested with a fork. Use your taste to learn how long you prefer your broccoli to be cooked.
This is so fast and tasty!
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 the 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:
Roasted Cauliflower Recipe
Directions:
Rinse the cauliflower in water to clean it. This will also allow the spice to stick. Then cut it up 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) at 400 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 of water. Bring to a boil, then reduce the heat to medium and cover. Cook for 5 minutes, or until all ingredients are 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 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
Cook for five minutes or until everything is cooked through and tender.
Cut the chicken into small pieces, add it to the vegetables, and cook for 1 minute, or until the chicken is 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!
Chicken Thighs or Legs
Ingredients:
1 package of chicken thighs or legs (you can cook two packages, or one of each at once if you wish)
Teresa's Special Spice
Directions:
Line a cookie sheet with parchment paper
Lay thighs or legs 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 chicken. Make sure it is 400°F for 45 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 the lettuce, dry it with a towel, and put it in a bowl. (I used to use a salad spinner until I realized the feet were made of silicone, which I react to with severe asthma.)
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 a healthy, homemade 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 the lettuce, dry it with a towel, and put it in a bowl. (I used to use a salad spinner until I realized the feet were made of silicone, which I react to with severe asthma.)
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 a healthy, homemade 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, along with a plain baked potato. I carried salt in my purse and added salt. So delicious, and I stayed healthy!
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