Roasted Beets with Fennel Recipe

Raw ingredients being tossed in coconut oil.

Raw ingredients being tossed in coconut oil.

I love Autumn. Rhode Island in the Fall is all about Corn, Pumpkins and Apples. Somehow we’ve forgotten some of the more flavorful vegetables. Don’t get me wrong, I REALLY wish I could grill up an ear of heirloom corn, slather it in butter and totally devour it! I would pay for it. Grains are really inflammatory. So, someone like me, with autoimmune issues and chronic pain, should really stay away. When I started my real food healing journey I quickly noticed how my taste buds started to change. Foods that I really hated have now become some of my favorites. As much as I miss my old favorites, the new ones can be very exciting.

I used to hate beets. And fennel…tastes like black licorice (that’s not a good thing for me). I really didn’t think I would like it. But, we got some as part of our CSA with Freedom Food Farm and I needed to find something to do with it. First I grilled it. Not bad. I guess I don’t completely hate the taste. I really liked the soft texture when cooked. Sorta like onions, but with a nuttier flavor. I wanted to use it as a flavoring with something sweet. The best sweet vegetable in the Fall are beets. I’ve made this style of beets 3 times in the past 2 weeks and realized that I needed to share. The beets and fennel sorta get candied. The roasted fennel really gives the beets another dimension of flavor, that you’ve got to try. I hope you enjoy them as much as I do.

2 lbs Beets

1 bulb Fennel with or without leaves

1 large shallot (or 2-3 small)

1/2 head garlic

1/4 Cup Coconut Oil (melted)

Salt and Pepper to taste

Wash and peel beets. Slice beets in a large julienne style or a large dice.

Rinse fennel bulb and cut off the stems with leaves. Finely slice fennel bulb. Pull leaves off of stems and give them a rough chop. Discard stems.

Chop shallot and garlic into small pieces.

Toss all ingredients in a bowl until everything is covered with coconut oil.

Pour mixture into an 11×7 oven safe glass baking dish and cover with glass lid or foil. If you don’t have that size…use whatever is closest. It’s not an exact science!

Bake at 325 for 30 minutes, then give them a quick stir. Roast for an additional 30-45 minutes. Remove cover and bake an additional 10-15 minutes or until beets are tender.

Serves 4

I like to serve these with ground beef patties and a raw green salad. It’s also really good reheated in the toaster oven for a quick and easy lunch.

Naturally Fermented and Raw


Probiotic Sweet Orange Carrots and Spicy Kimchi with local and organic colorful radishes, green cabbage, sweet carrots, onion, spicy “Music” garlic, and a bit of ghost pepper. Both are naturally fermented in filtered water and sea salt.

Raw Sprouted Wild Rice


I found a great raw food restaurant in DC while visiting a friend this summer. One dish I loved was the wild rice dish. The rice had been soaked and spouted for days, he added lots of fresh veggies and herbs and dressed it lightly with olive oil and sea salt. It was delicious and I felt energetic and alive when I walked out of there. There are a few reasons I loved it and decided to make my own version. After reading Cure Tooth Decay, I have been staying away from all grains and legumes…they are full of antinutrients and require a lot of work to make digestable. According to Cure Tooth Decay and the followers of the Weston A Price Foundation, rice must be soaked for 24 hours and then sprouted for 2 to 3 days to remove as phytic acid and other antinutrients that are present in the germ and bran in nuts, grains, legumes and seeds. So, I soaked my wild rice in filtered water for a total of 24 hours, then drained and rinsed it. Next, sprouting…way easier then I expected. Let the rice soak in filtered water in a warm place for 3 days. Rinsing 2-3 times per day. You will see the impurities coming to the surface of the water. I always use filtered water. Here’s my recipe for Sprouted Wild Rice with seasonal fruit, veggies and herbs.

2 cups sprouted wild rice, drained
1/2 pint local cherry tomatoes (chemical free), halved
2 cloves garlic, minced
Hand full of fresh local beans, chopped
1 green bell pepper (chemical free), diced
1 carrot, shredded
1 Tablespoon chopped parsley
1 teaspoon celtic sea salt
Freshly ground pepper, to taste
1 Tablespoon extra virgin olive oil

Mix all ingredients together and let chill for at least 30 minutes. Will last a few days in the fridge.

Hearty Broccoli Cheese Soup

This is one of my favorite soups! It is full of goodness with raw dairy and homemade chicken stock. It freezes pretty good too.

Broccoli Cheese Soup

1 quart homemade chicken stock
2 large bunches of broccoli
2 tablespoons pasture butter
1 medium yellow onion
4 cloves garlic, mashed
2 carrots, shredded
4-8 ounces raw cheddar (depending on how cheesy you want it to be)
Sea salt and black pepper

Cut the stalks off the broccoli and set aside the florets for later use. Bring chicken stock to a soft boil. Chop stalks into small pieces and add to stock. Simmer until broccoli stalks are cooked. Remove from heat and let cool. Process in a blender or with handheld blender until smooth.
Chop onion and garlic finely and let sit for ten minutes. Sauté in butter until translucent. Add shredded carrots and broccoli heads and sauté for about 3 minutes. Add to the stock mixture and bring to a boil. Turn down to a simmer and cook for about 15 minutes, or until broccoli is tender. Remove from heat.
Finely grate cheese and slowly whisk into soup mixture. Add salt and pepper to season.
I also add about 1 tablespoon of good quality (no fillers) sour cream or creme fraise into the bowl when served.

Not cooking the dairy allows the cultures to remain alive and do their work in your belly.


Don’t toast, roast or cook…Dehydrate.

I love my new dehydrator!!! Fruit, veggies, crackers, yogurt, nuts, seeds, and so much more waiting to be created in the Excalibur Food Dehydrator.

I made kale chips the other day and they are bright green, crunchy and garlicky. Most kale chips you buy have been toasted or baked to make them dry and brittle and also lacking in color. I dehydrated them at a low temp…115 to be exact…to keep the enzymes intact and to prevent the loss of nutrients during “cooking”. Every alive food has enzymes to help in digestion. Every food also has a temperature at which the enzymes will deactivate. It will most always be between 118 and 148 degrees F.

Foods have been naturally preserved using a dehydrating method for thousands of years. The Weston A Price Foundation recommends soaking then dehydrating most nuts, grains, seeds and legumes.