Delectable Desserts, Uncategorized

“NO Bake” Gluten Free, Dairy Free Chocolate Ice Box Pie

no bake chocolate icebox pieThere is no reason to reveal the ingredients of this easy, breezy pie to anyone unless they ask for the recipe.

Definitely DO NOT tell anyone it is healthy unless they are into healthy.

My dad critiques all my recipes and this is one of his favorites.  Daddy is a good ole country boy that loves meat and anything that grows in the garden.  He is very leary of trying anything “out of the box”.  I never tell him what he ate until he says it’s “larapin”.  Even then, I may not come clean.  He’s been known to ban a food even if he liked it, if he perceives it to be “too wierd”.  This one I’ve keep close to the vest.

Go ahead.  You can’t miss with this one!

Chocolate Filling

1 large avocado, smashed*

⅓ cup powdered cocoa (unsweetened)

⅓ cup honey or raw agave nectar (1/3 tsp NOW organic liquid stevia for sugar-free)

3-4 drops of liquid stevia or 2-3 TB birch xylitol for sweeter version

¼ teaspoon instant coffee (dissolve in 1 tablespoon of water)

1 tablespoon tapioca flour

1 teaspoon vanilla extract

dash of cinnamon

dash of cayenne (optional)

dash of salt

½ cup coconut whipped cream (CoCo Whip Brand or homemade – see below)

Add all ingredients to a processor except the whipped cream and process until very creamy and smooth.  Add in whipped cream and pulse until just blended.  Pour filling into a ready standard gluten free pie crust or use recipe below.

Top pie with whipped cream and chill at least 1 hour before serving.   Add more deliciousness by arranging berries on top or finish with dark shaved chocolate.  Use your imagination!   This pie will impress the most discerning chocoholic.   DO NOT tell until the raving is over!

Note:   If using coconut oil, remove the pie from refrigerator10 minutes before serving.  Coconut oil solidifies when it is cold and will make the pie hard to cut.

*The avocado needs to be perfectly ripe.  Too ripe and your pie will taste like avocado and not ripe enough, it will not cream well.   Purchase your avocado ahead of time to be sure you are ready to go.  The avocado should yield slightly to firm pressure.   Too ripen an avocado quickly, place it in a paper bag with a banana.

No Bake Graham Crust (Gluten Free)

3 cups organic plain rice crispy puffs (unsweetened)

¼ cup raw toasted almonds or cashews

⅓ cup grass-fed butter, melted (or melted coconut oil for vegan version*)

¼ cup honey or raw agave (or ¼ teaspoon NOW brand organic liquid for sugar-free)

dash of  sea salt

A little water as needed

Add rice crispy puffs and nuts to a large processor and process into a meal.  Swirl in butter, choice of sweetener, dash of salt and pulse a few times to incorporate.   Turn the processor to on and process until mixture just starts to hold together loosely (DO NOT OVER PROCESS).  Add a little water if needed a teaspoon at a time.  To test, squeeze a little dough in your hand.  If it sticks together, it’s perfect.

Turn out dough into 9” pie plate and press crust firmly into place, bringing it carefully up the sides of plate.  Smooth and even out the top edge.   Place crust in freezer while preparing filling.

Coconut Whipped Cream                                          

1 can of coconut cream, cold (Savoy is one brand with no additives)

¼ teaspoon liquid stevia (¼ cup confectioner sugar)

1 teaspoon vanilla

¼ teaspoon lemon zest (neutralizes the bitter from stevia)

dash of salt

Add all ingredients to large cold stainless bowl or processor and whip on high speed until smooth and creamy.  Allow to chill for a few minutes before serving.


Intuitive Chef Gail




Vegetarian/Vegan Recipes

Crazy Good! Vegetarian Rueben Sandwich (Vegan Option)


Rueben sandwich

My children call me the “Sandwich Queen”.  I have a knack for recreating healthy versions of sandwiches from some suprising ingredients.  This is one of my all time favorites!

Remember! The tastbuds don’t care if it’s healthy or not – Only that it is delicious!

My healthy version of the classic Rueben Sandwich created at a little, hometown cafe for myself and the girls:   (No one ever misses the meat!)

Start with 2 slices organic whole grain rye bread. (Check out Dave’s Killer Bread “Rockin Rye” or Rudi’s).

Smash ripe avocado generously on both pieces of bread.

Add a thin slice of Swiss cheese to both sides (provolone is good too)*

Add grass fed organic butter or spray coconut oil to medium hot griddle or large iron skillet. Add bread.*

Pile on top of one slice of bread in skillet:

1 medium well basted egg (be careful not to brown egg) or sliced boiled egg.
Sliced tomatoes (sprinkle with a little garlic sea salt and cracked pepper.
Grilled onions & sauerkraut (purple kraut makes it beautiful!)

Swirl on a little mustard or Russian dressing to taste: I like mustard.*

Grill sandwich until bread is toasted (I like it really crispy).

Press sandwich together and slice.

Serve with a salad or light slaw to balance the acidity of the bread, egg, cheese and tomatoes.  This is a heavy sandwich.  Keep the dressing light; use some lemon or lime and a splash of olive oil.  Season with garlic sea salt and cracked pepper.

*Note: For vegan version use spray coconut oil instead of butter.  Add more avocado instead of egg and cheese. Use dairy-free dressing and pile up the veggies!

I can only eat half of this sandwich – very filling. No one is walking away hungry.

Carb Rule:  Carbs that do not get used or stored as fuel convert to fat.  To avoid this only eat 1 serving of starchy carbs per meal; like bread, rice, pasta, whole grains and potatoes. Serving this sandwich with fries for instance would be “carb-overload”.   If weight loss is your goal, following this one simple rule will produce amazing results!


Hope you enjoy this rendition of the classic Rueben.

Wishes you much Joy, Peace, LOVE & Health!

The Intuitive Chef

P.S. If you want to know exactly what your “unique” body wants for optimum health, visit me at: to learn more about “Food IS Talking” Intuitive Food Compatibility Testing.




Uncategorized, Vegetarian/Vegan Recipes

Smokey Watermelon Gazpacho

Watermelon and Cucumbers – Nature’s Gatorade!

watermelon wedgesLet’s start by picking a luscious, sweet watermelon.  

#1 – Pick a heavy one.  Water weighs a lot!

#2 – Look for a creamy yellow belly where it has been laying on the sweet earth getting ripe.

#3 – Make sure it’s evenly formed with no soft spots.

I’ve found the “thump” test is no quarantee.  Some say the watermelon should sound hollow.  This test has left me dissappointed.  The above 3 test have never let me down!

The easy way to cube and peel the melon.  Start with a very sharp butcher knife. Cut both ends off and cut melon in half if large. Stand each half up and slice down from top to bottom to remove rind.  Slice in the rings and cube.slicing watermelon

You will need a very large bowl and a processor to start (unless you want it very chunky).


8 cups of small cubed seedless watermelon

2 large tomatoes, diced

1 yellow or orange bell pepper, diced

1 large cucumber, peeled and diced

2 jalapenos, seeds removed and diced

¼ cup diced red onion

2 garlic cloves, minced

1 cup diced mango or peach (fresh or frozen)

3 tablespoon white balsamic vinegar

3 tablespoon extra virgin olive oil

Juice from 1 large lime

1 ½ teaspoon smoked paprika

1/2 teaspoon ground chipotle pepper (or to taste)

1 ½ teaspoon sea salt

2 tablespoon fresh chopped basil or mint (I like basil best)

½ cup chopped cilantro

Process 3 quarters of vegetables and fruits with vinegar, lime juice, oil and spices. (process in batches if needed).

Pour into large bowl and blend in balance of fruit and veggies and chopped herbs. Cover tightly and chill well before serving.   This is way better the next day!

This is a summer staple and is always a big hit everywhere I take it.






Evolution of Free Health, Uncategorized

The Body IS NOT Our Enemy



obesity scale

The article above is the perfect lead-in for the “2nd Missing Link” to our current “Health Care Puzzle” –

“What We Eat & Think“.  Most Importantly what we THINK.

 I wrote about the 1st one here: 

Not everyone’s perfect body fits into a “perceived” perfect  size.  A healthy, balanced body knows how to regulate all systems optimally and this includes weight. What keeps us from optimum health (it comes in all sizes) is what we eat and “think”. Most importantly – what we THINK.
If our thoughts are not in alignment with health – health will elude even the most obsessive “health nut”. If you “think” or live in fear of gaining the weight back, I guarantee you will. I’m sure all of the contestants have lots of experience “losing & gaining” weight. Based on this past experience the fear of gaining weight may run deep.

Where our focus goes energy flows. Focus on weight loss is putting the focus on what you don’t want – weight gain.

If you want to keep the weight off – Lose the fear. Focus on health – not weight. If you eat what “your unique” body wants 80% of the time and keep your thoughts in alignment with health, the body will thrive and the weight will regulate – naturally.

We are the commander of our vessel – not the other way around.

Our body is ALWAYS doing the right thing with what it has to work with (what we give it). It is ALWAYS striving for life. It IS NOT THE ENEMY as the article above would have us believe.

All dis-ease and obesity is sending a message that the vibration (energy) of what we are eating or “thinking” (or both) is not in alignment (compatible) with the high vibration of health. Get the message and heal.

This article is the perfect set-up for the next “medical condition” and the Pharmaceutical answer.

I’m disappointed in this “fear-mongering” article. It makes no mention of the most important and powerful element in creating health or disease “THE MIND”.


Newsworthy News & My 2 Cents

Is it Possible to “Over Alkalize” the Body?

Prior to my “Food Intuitive” days I would have said NO.  We live in a stressful, toxic world.  Stress and toxins = ACID.

I’ve changed my mind many times about many things I thought to be true over the last 4 years as I’ve learned to trust what the “Bodies” are telling me.  

The body knows exactly what it needs at all times.

Many people come to me in a very acidic state of body (this is the most common condition – the root).   The first clues – they are compatible with very little acidic food and nightshades are out (they irritate an already inflamed body – Acid eats flesh inside and out).

If you have been a client you already know how quickly this acidic condition reverses as you consume your compatible foods.   As the body finds its balance (usually within a week or 10 days) more and more foods become compatible and can be added back to the diet.

Compatible means the body can digest and assimilate the food; take from the food what it needs and release what it doesn’t.  Our health begins in our gut.  What we cannot digest, we cannot use.   What we cannot use becomes a burden on the body.

A healthy, balanced body needs alkaline and acid forming foods – it just needs the proper ratio.  The ratio for a normal healthy body is approximately 60% alkaline and 40% acidic.  This allows the body to maintain an optimum pH.   I get “intuitively” that optimum is about 7.4.  This can vary slightly from person to person.  We are all so unique – it’s amazing!  For instance; optimum blood pressure and heart rate also vary from person to person.

I also get intuitively the over-all optimum body pH mirrors the optimum blood pH which must be maintained between 7.35 and 7.45 to support life.  The body is always striving for this crucial balance.  Any shift below or above the blood pH’s narrow window points to a serious inability to thrive.

Organ pH varies however.   For instance, the stomach has an acidic environment that gets very acidic when we eat.  This essential acid breaks down the food into small enough parts to be assimilated in the intestines.

When stomach acid is diluted, digestion is inhibited.  Consuming beverages while eating dilutes the stomach’s very acidic digestive juices (wine is the exception).    Chewing and our saliva start the digestion process.  When we drink beverages we also dilute our saliva.  

“High Alkaline” water (pH above 8), electrolyte water, mineral and cucumber water when consumed at mealtime not only dilutes our stomach juices, it effectively neutralizes the acid in our stomach and interrupts digestion.

We need lots of water; we just do not need it close to meal time.  30 minutes before or after meals is the rule I follow.  Drink high alkaline water in between meals if extra alkalinity is needed to create balance.

Breaking this habit may take a little time, but the rewards are worth it!   I broke this habit 28 years ago.  Slowing down and chewing my food taught me to savor and enjoy the dining experience and proved to be the best thing I’ve ever done for my body!

Bonus:  Acid reflux is often caused by “not enough acid” to digest the food.  The undigested food mixes with gastric (digestive) juices and is regurgitated into the esophagus.  Omitting beverages at meal time may totally resolve this painful condition.  (DO NOT discontinue your acid reflux medication without consulting with your doctor first).

So the answer is YES!  You can be too alkaline (much harder to do). However, I have witnessed this in several instances when clients stick to their Intuitive Food Compatibility Chart way past the expiration date (the expiration date is provided during the session).   This throws off the crucial pH of the body’s organs (like the bladder and stomach).

The chart you needed when out of balance will not be the chart you need when balanced and healthy.   What the body needs changes and shifts even as you heal..

I hope this little bit of intuitive insight is helpful.  If you have any questions, you know where to find me!

Peace, Joy, LOVE & Health!

The Intuitive Chef

P.S.  I’ve done my “Highest Work” well when my clients are able to discern for themselves what foods are and are not compatible with their own body.

“When the Body and Mind is in Alignment with health – Health is Inevitable”.

To Learn how simple it is to create healthy balance in the body through the  “Food IS Talking” Intuitive Process and Workshops – Call 214-770-1925

Or Visit

I am not a doctor or licensed nutritionist.  The information provided in the form of tips, recipes, and nutrition advice does not qualify as a substitution for your medical doctor’s advice. I encourage you to trust your instincts and do what feels right to you, but seek guidance from your doctor concerning your health and wellness.


Uncategorized, Vegetarian/Vegan Recipes

Quinoa “No-Turkey” & Southern Dressing

Just made the vegetarian version upon request for a client tonight and I am not lying – It taste like authenic Southern Cornbread Dressing with turkey just like my Grandmother used to make on a regular basis.  She could not wait for Thanksgiving!

P.S.  I did not have any milk so I used 1/3 cup organic, grass fed yogurt and omitted the vinegar.

Quinoa No Turkey & Southern Dressing  (Gluten Free with Vegan Option)                                                                                                                                              8-10 servings

2 eggs (or 2 tablespoons ground flax seeds + 4 tablespoons water)

1/3 cup organic milk (or So Delicious Coconut Milk Beverage, no sugar)

1 teaspoon Bragg’s Apple Cider Vinegar

¼ cup nutritional yeast

2 1/2 cups prepared white quinoa (cooked with Imagine No Chicken Broth and cooled)

3 tablespoon butter, divided (or Earth Balance butter for vegan version)

1 onion, chopped fine

2 stalks of celery, chopped fine

1 small red bell pepper, chopped fine

3 garlic cloves, minced

1 small apple, peeled and chopped fine

1 tablespoon rubbed sage

1 teaspoon dried thyme

1 teaspoon dried marjoram

½ teaspoon dried rosemary

1 cup Imagine No Chicken Broth

2 cups Beyond Meat Chicken Substitute (optional)

3 boiled eggs, chopped (or ½ cup organic extra firm tofu chopped to look like boiled eggs)

1 teaspoon sea salt, or to taste

1 teaspoon cracked pepper, or to taste
Preheat oven to 350ºF.   Coat a 2 quart casserole dish with 1 tablespoon melted butter.  In large bowl, whisk together eggs (or egg substitute), milk, vinegar and nutritional yeast. Fold in cooked quinoa.  Set aside.

Heat large skillet over medium high and melt remaining butter.  Add onions, celery and bell pepper in that order and sauté for 3 minutes.  Add garlic and herbs, sautéing for another minute or until herbs are very fragrant.

Add vegetable mix to quinoa mixture and combine.  Season dressing with salt and pepper to taste and gently fold in boiled eggs.  Spread evenly into prepared casserole dish.

Bake for about 45 minutes or until dressing is set (doesn’t jiggle) and is starting to brown along the edges.   Remove from oven and allow to cool for 15 minutes before serving.

Packed full of protein and flavor, this casserole is a rib sticking, low starch, gluten free side dish or main course.  Add some green veggies and you have a soul satisfying meal.

Don’t forget the cranberry sauce!  There is a recipe on the back of every bag of fresh cranberries.  Just use xylitol or powered stevia for a diabetic friendly version.  Oh yeah!  And check out the No Giblet Gravy.

Uncategorized, Vegetarian/Vegan Recipes

2016 The Year of Harmony & Health


New Year Change2016 holds so much change and promise and it starts inside each of us.

I attended a New Year’s Eve Burning Bowl Service last night at a beautiful little church (Unity on Greenville in Dallas, TX).  If you are wondering what a “Burning Bowl” service is; it is a special time to release to the Universe beliefs that no longer serve you or the greater good.

You may be holding onto thoughts that have kept you from enjoying your God-given inheritance of Peace, Joy, Bliss and even Health.  This is a good time to let them go.  As you let them go, you make room for new ideas and higher solutions.

As the pastor stated, “Gratitude is key.   It is impossible to be in a state of gratitude and be angry, resentful or unhappy”.  The more grateful we are, the happier we become.

It takes Faith to be in gratitude. The Faith that all is working in our favor, no matter what it looks like.  We learn from our experiences and then we get to choose better ones; ones more in harmony with the truth of who we really are – PURE LOVE made in the image of our Creator.

While listening to an incredible songwriter and singer last night, her words kept reverberating in my head.  I must share….

“You have the power to plant any flower and watch it grow”. -Robin Hackett.

Maybe this year you want to plant the seed of health.  Mother Nature provides our “nature-made” bodies with the tools we need in “nature-made” food.  If our mind and body can find harmony we find health.

Our bodies are governed by the same laws of nature as all of creation. When creation is in harmony it thrives.  When it is out of harmony it dies.

We may have an expiration date, but pain and suffering like gratitude and happiness is a choice.

All of creation is connected.  Every action affects the whole.   It is the same with our bodies.  What we EAT and “THINK” is the action that determines the effect on our “whole” body, mind and soul.

As we learn how to find balance and harmony within our bodies and minds; not only do we begin to heal ourselves – we begin to heal OUR WORLD.

It starts with just one.  YOU saving yourself.  You are the change.  BE that! And the world will follow.

I hope you enjoy the delicious, nourishing recipe below.  And I pray for your health and happiness in 2016.

Peace, Joy, LOVE & Health!

The Intuitive Chef

Getting Ready to take this to a New Year’s Celebration!   Adding brocolli for something green…

The Best Mac & Cheese Ever!  (Gluten Free & Dairy Free)                   Serves 6-8

4 cups cooked gluten free macaroni, shells or penne (Ancient Grains is great!)

2 cups So Delicious Coconut Milk Beverage (plain unsweetened or make your own)*

1/3 cup nutritional yeast

3 tablespoon tapioca flour or arrowroot

1 teaspoon Bragg’s apple cider vinegar

½ teaspoon Dijon mustard

1 teaspoon sea salt

¼ teaspoon white pepper

1 teaspoon onion powder

½ teaspoon garlic powder

½ teaspoon smoked paprika

4 tablespoons Earth Balance Buttery Sticks (or real butter for vegan version)

Preheat oven to 350F.  Cook pasta according to package directions minus 2 minutes.  Drain and stop cooking process by placing in bath of cold water.  Set aside while you make the sauce.

Whisk together balance of ingredients in sauce pan.  Gradually bring to high simmer while stirring constantly.   It only takes a minute until it starts to thicken.  Remove from heat immediately.  CAREFUL! If you cook too long it will become thin again.  Remove from heat.

Place pasta in a 2 quart casserole or 8 x 8 glass baking dish and pour sauce evenly over pasta.   Dot top with butter and sprinkle with sweet paprika or smoked paprika for a smokey gouda kind of flavor.  Bake for about 20 minutes or until bubbly and starting to turn crisp a little on outside edges.  Allow to cool for a few minutes before serving.

Tips:  Substitute cauliflower florets instead of pasta for a grain-free version.   Serve sauce over broccoli, or on pizza; drizzle over nachos.  Options are endless!  For vegetarians, add a little shredded cheddar on top to completely fool everyone.   Delicious, Cheesy Decadence!

*Process together 1 can of lite coconut milk and 3 cups of water.