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John's Morning Smoothie

Total Time 2 minutes
Servings 1 person

Ingredients

  • 6-8 oz raw kefir, milk or organic whole milk (If you don’t have raw milk start looking for it. A good source is realmilkfinder.com)
  • 2 tbsp organic raw peanut or almond butter
  • 2 tbsp local only raw honey
  • 2 tbsp ground flaxseed (Use Bob’s old mill organic brown and grind it yourself in a cheap coffee grinder (about 3 days worth) and keep it in a dark seal tight jar in the refrigerator)
  • 1/2 c organic frozen blueberries or local grapes
  • 1/2 c organic frozen strawberries
  • 1" piece of pineapple core
  • 1" long tumeric and ginger root
  • 1 whole banana
  • 2 tbsp cacao nibs
  • 1/2 tsp cinnamon

Instructions

  • Place all ingredients in blender in order that they are listed, they mix better that way without clogging the mixer, blend until totally blended.

Why is this fudge so good? It has 6 antioxidants, all anti-inflammatory ingredients, and tastes better than sugar. It will actually take inflammation out of your body instead of putting it in (like sugar does). It’s part of the process I use to heal my body to get un-addicted from sugar.

Here’s why I use the ingredients I do:

  • Honey and coconut oil: anti-viral, anti-bacterial, loaded with natural energy.
  • Peanut butter: loaded with a heart-healthy saturated fat and resveratrol (same enzyme as purple grapes).
  • Raw cacao powder: a plant flavonoid, one of the top 5 antioxidants on the earth, helps raise your good cholesterol level (HDL), satisfies chocolate cravings.
  • Raw dairy: every vitamin known to mankind and all 22 amino acids that are 100% bio-available to your body.
  • Vanilla: just tastes good!

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Rankinshire Fudge

Why is this fudge so good? It has 6 antioxidants, all anti-inflammatory ingredients, and tastes better than sugar. It will actually take inflammation out of your body instead of putting it in (like sugar does). It’s part of the process I use to heal my body to get un-addicted from sugar.

Ingredients

  • 1 c melted cold-pressed, extra virgin, real organic coconut oil (melt it in 4c. or larger glass container sitting in hot simmering water—not microwave)
  • 1/2 c raw cacoa powder
  • 1/2 c raw organic honey
  • 1/4 c raw organic fresh ground peanut butter
  • 2 tbsp raw milk
  • 2 tsp organic pure vanilla

Instructions

  • In a bowl, mix all ingredients with hand mixer until well blended.
  • Pour into silicone molds (available here). Refrigerate until set.
  • Pop-out ‘truffles’ and store in refrigerator in a covered container. Eat several per day!

Notes

Mix-in options (put in molds and pour chocolate mix over): organic nuts and dried fruits, grated ginger, fresh berries, pepper flakes, etc.
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East Tennessee Blackberry Cobbler

Ingredients

  • 3 c fresh blackberries (or 24 oz frozen blackberries)
  • 4 tbsp cornstarch
  • lemon juice
  • honey
  • 1/4 c whole wheat flour
  • 1/4 c whole oats
  • 1/4 c softened butter
  • 1/2 tsp cinnamon

Instructions

  • Combine blackberries and cornstarch. Pour into casserole dish and drizzle with the juice of one lemon and 3-4 tbsp honey.
  • To make topping mix whole wheat flour, whole oats, softened butter, 2 tbsp honey, and cinnamon. Mix all with hand mixer and pour over berries.
  • Bake one hour at 350. Enjoy this healthy sugar-less dessert! Delicious!

I’ll bet that’s not something you usually hear in the same sentence: Mexican food and losing weight! I have good news for you: I intend to teach you how to make delicious and healthy versions of all your favorite foods. I invite you to follow me for a few months and learn more. I’m betting you will be extremely happy you did so.

With the right ingredient’s you can actually enjoy flavorful greasy cheesy mouth-watering meals while you lose weight and put your hormones, gut, and thyroid back into overdrive– like they were when you were young.

For this delicious meal, we use only fresh organic vegetables. The amazing health benefits in the organic avocado are unique in that it is the only fruit that gives you a powerhouse of healthy monounsaturated fatty acids and 20 natural vitamins and minerals. Also, note that avocados do not contain sodium or cholesterol.

Organically grown tomatoes are loaded with all sorts of vitamins and minerals such as vitamin C, K, beta-carotene, niacin, vitamin E, B6, folate, and phosphorus. Tomatoes are also a very good source of dietary fiber, copper, manganese, and potassium.

As for the folks who just need a few chips with their salsa, these are made from organic brown rice tortillas. And although there’s not a ton of nutrition in them, they will give you the snap and crunch you need (and they even come in gluten-free for those who have that concern).

My super high protein chicken burrito starts with a whole-wheat organic wrap and grass-fed chicken which is very slowly cooked in a frying pan with natural lard or coconut oil. The burrito is stuffed with tomatoes, peppers (habanero if tolerable), and onions–choosing all of these from an organic source, loading your body with lycopene, zinc, magnesium, vitamin C, capsaicin and beta-carotene.

Top all of this with raw unpasteurized grass-fed cheese and a sprinkle of unrefined pink Himalayan salt.

Does this sound more like a vitamin store than a delicious meal? When you use real unprocessed ingredients, this kind of food will actually reduce disease-causing inflammation and supply your body with total nutrition, not to mention the flavors most of us have not had for a very long time.

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Healthy Burrito

Ingredients

  • 2 tbsp coconut oil
  • organic whole wheat tortillas
  • 1 grass-fed chicken breast or 2 tenders cooked
  • 1 organic red bell pepper (for a stronger version use 1 organic habanero pepper)
  • 1 organic sweet vidalia onion
  • 1 organic local or home-grown tomato
  • 1 organic avocado
  • 1 c raw unpasteurized grass-fed cheese of your desired flavor
  • organic brown rice tortilla chips-slightly salted (pink himalayan) and oven browned

Instructions

  • Heat 2 tbsp coconut oil in a skillet and grill onion, peppers, and shredded chicken. Sprinkle with a few shakes of my dry Mexican seasoning (recipe follows) and cook until tender.
  • Spoon 1/3 c. chicken mixture and a few spoonfuls of chopped tomato into each tortilla and roll.
  • Place the filled tortillas in an oiled casserole dish. Pour on the sauce and top with grated cheese.
  • Bake in 325-degree oven until cheese is bubbly and melted.

Notes

Serve topped with slices of fresh avocado and with a side of organic brown rice tortilla chips and homemade guacamole. Enjoy without guilt!!
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Enchilada or Burrito Sauce

Ingredients

  • 1 tbsp coconut oil
  • 2 cloves minced garlic
  • 1 chopped serrano or jalopeno pepper
  • 1 1/2 c tomato sauce
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 c homemade chicken broth (all store-bought broth has hidden chemicals)
  • salt and pepper to taste (always choose himalayan salt)

Instructions

  • In a saucepan melt the oil on low heat.
  • Cook the garlic and pepper until soft.
  • Add remaining ingredients and bring to a boil. Reduce heat and simmer 10 minutes. Set aside until ready to use.
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Mexican Spice Mix

Ingredients

  • 2 tbsp onion powder
  • 2 tsp garlic powder
  • 1 tbsp Himalayan salt
  • 2 tsp chili powder
  • 1 tsp oregano
  • 1 tsp cumin
  • 1 tsp red pepper flakes

Instructions

  • Mix all dry powders together and store in a covered jar. Use for all recipes calling for Mexican spices.
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Homemade Guacamole

Ingredients

  • 2 avocados
  • 1 lime
  • 1 tomato
  • 1/4 one small onion
  • Mexican spices

Instructions

  • Mash 2 fresh avocados with juice of one lime and stir in the following: a few tablespoons of chopped fresh tomato, a few teaspoons of minced onion, garlic, and Mexican spices to taste.

If you have not figured out John Rankin’s Way yet, it’s simply all about having zero processed sugar in my body. I choose instead to eat healthier naturally sweetened foods.

This cake is delicious and healthy, but that doesn’t mean you can eat the whole cake in one day! Remember it can still have an effect on insulin levels, the pancreas, and the liver. All-natural foods are most wonderful and safe but we must always eat them in moderation or they can actually have less than healthful effects on our body.

When I started substituting recipes like this one for my old favorite store-bought processed and sugar-filled desserts, I lost weight and gained increased energy levels. My blood test results started looking like the levels I had in my teen years. My inflamed joints quit hurting for the first time in three decades. And I still fed my sweet tooth with delicious treats, but with healthy options like our Rankinshire Chocolate Cake. Enjoy without guilt and reap healthy benefits at the same time!

I sincerely care about you and the health of your family.

GET HEALTHY AMERICA!

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Rankinshire Chocolate Cake

This cake is delicious and healthy, but that doesn’t mean you can eat the whole cake in one day! Remember it can still have an effect on insulin levels, the pancreas, and the liver. All-natural foods are most wonderful and safe but we must always eat them in moderation or they can actually have less than healthful effects on our body.

Ingredients

Cake

  • 3/4 c coconut flour
  • 1 tsp fine grain Himalayan salt
  • 1 tsp baking soda
  • 1/2 c unsweetened cocoa powder
  • 9 large eggs
  • 1 c melted coconut oil
  • 1 c pure 100% maple syrup

Ganache Frosting

  • 2 tbsp melted coconut oil
  • 2 tbsp cocoa powder
  • 2 tbsp honey
  • splash of vanilla

Instructions

Cake

  • Preheat oven to 350°F grease a 9-in cake pan or cupcake pan with coconut oil or use cupcake liners.
  • Mix together coconut flour, unrefined salt, baking soda, and cocoa powder in a small bowl.
  • In a larger bowl mix together eggs, cooled coconut oil, and maple syrup.
  • Add the dry ingredients and mix until smooth.
  • Pour into prepared pan and bake for 30-35 min for cake and 25 for cupcakes, or until a toothpick inserted into the center comes out clean.

Ganache Frosting

  • Mix together and allow it to cool until it starts to thicken slightly then pour over cake.

Notes

As always, for the best health results, use organic ingredients only.
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Blueberry Muffins

Ingredients

Batter

  • 3 c almond flour
  • 1 stick softended unsalted butter
  • 2 eggs
  • 1/2 c honey
  • 1/4 c maple syrup
  • 1 tbsp baking powder
  • 1 tsp salt
  • 1 tbsp vanilla
  • 1 tsp coconut extract
  • 1/4 c milk
  • 3 c fresh blueberries (added separately)

Crumb Topping

  • 1/2 c almond flour
  • 1/4 c coconut sugar
  • pinch of salt
  • 3/4 tsp cinnamon
  • 1/2 stick melted unsalted butter

Instructions

Crumb Topping

  • Stir ingredients together with a fork.

Batter

  • Mix all the batter ingredients with a hand mixer until incorporated.
  • Stir in 2 c. of the fresh blueberries.
  • Spoon into about 18 muffin cups or for cake use a buttered 9 x 13 casserole dish or several individual ramekins.
  • Top with 1 more cup blueberries and crumb topping.
  • Bake 350 for 60 minutes (+/-).

Notes

Cool slightly before eating or storing.

PURPLE POTATOES:  who eats them?  Well for one extremely healthy people like me do–as well as the people on the island of Okinawa who eat them as a daily staple–with amazing health benefits to show for it!

Most of us have seen purple skin potatoes but most folks have never heard of potatoes that are purple internally. There are a few varieties–grown in America and in Japan and other parts of the world.

Most people who I show them to make the comment that they are pretty. And yes actually there is a whole lot of pretty in these super healthy antioxidant potatoes.

You may wonder why someone would want to eat potatoes every day of their life. Let me explain something here. A study that was done in 1995 noted very low mortality rates from cancer and cardiovascular disease in people from Okinawa.  At this time those folks were eight times less likely to die from prostate cancer, seven times less likely to die from breast cancer, three times less likely to die from colon cancer, and eight times less likely to die from cardiovascular disease than Americans. Are you getting convinced yet?

The mortality spread was even wider back in the 1950s and beyond as Okinawans had not been exposed to Americanized processed foods at that time.  Since the 1950’s and 60’s they have wandered away from the purple potato and substituted more rice and bread.  Their stats are going to show this bad decision soon.

The island of Okinawa is one of the few places on earth that’s held the record for folks living to over 100 years old. Purple potatoes surely couldn’t have been what was making these islanders live over 100 years old, you say.  Yes, it most likely was.  The native diet of these islanders consists of 30% vegetables, a small portion of fish and brown rice, the purple potato, pork, and probably a little sake.

Yes, all of their staple foods are very healthy but let’s take a look at the purple potato in particular. We are all aware of the high antioxidant level of blueberries and how they heal our bodies.  Well, picture this:  a purple Japanese yam is loaded with the antioxidant anthocyanin and has over 150 times the antioxidant that blueberries have. The antioxidant in purple potatoes is also the pigment that makes grapes and blueberries purple. Convinced yet?

My favorite way to cook them is to slice them thinly and fry them in coconut oil on very low heat and seasoned with pink Himalayan salt. You can put the lid on for a few minutes to allow some steam to cook them through, then let them crisp up a few minutes with the lid off.  When cooking with this method be absolutely sure to keep the heat at a lower range and take them out of the skillet as quickly as possible when they are done. These potatoes are very delicate and will burn easily at higher temperatures and will be soggy if the heat is too low.  You might want to practice it more than once before you give up as these potatoes are not only one of the most powerful anti-inflammatories that you can put in your body, they are absolutely delicious.

A safer or more fail-proof way of cooking them is to cut into 1-inch squares, lay on a cookie sheet covered in aluminum foil, drench with melted coconut oil and add pink Himalayan salt and maybe a dash of cinnamon and bake at 275° for approximately 20 minutes. (I never ever ever ever cook real food in the oven at over 275°).  Start checking them at around 18 minutes as these potatoes can become overcooked quite quickly.

If you make vegetable soup from scratch, add a few chopped purple potatoes which take on the flavors of the spices and add color and amazing nutrients to the pot.

If you love mashed potatoes then you absolutely must try replacing your white potatoes for these beauties.  Besides being very delicious, the color is also very festive for any gathering. Shove your white starchy (sugary) potatoes to the back of the shelf today and give these a try in your diet.   I’m fairly certain you will like the change.

I sincerely care about you and the health of your family.

GET HEALTHY AMERICA!

How many of us take advantage of consuming fresh blueberries during the summer months when they are fresh right off the vine?  As with any fruit or vegetable fresh homegrown is always best for flavor and health. Blueberries are loaded with a generous amount of Mother Nature’s natural antioxidants.

The fiber in blueberries helps to absorb bad cholesterol from your body through your colon–which lowers your chance for heart disease. Blueberries also have the highest amount of antioxidants of all fruits. These antioxidants include anthocyanin, potassium, manganese, folate, vitamin C, E, A, B-6, K, iron, zinc, and selenium. All of these will promote a very healthy immune system that will help to prevent heart diseasecancer and something as simple as the seasonal flu.

I’m personally not a calorie counter but for those of you who are, blueberries are low in calories. The antioxidants in blueberries are called flavonoids and these also help to raise HDL (good cholesterol).

Blueberries also kill those cell-damaging free radicals in our bodies. Current studies show when free radicals in the bloodstream are wiped out by these antioxidants, oxidation (plaque) is reduced in your arteriesblood pressure drops to healthy levels and the risk of a fatal heart attack is tremendously reduced.

So you ask, “if I can just eat real foods like blueberries and possibly stop taking dangerous drugs then why hasn’t anyone told me?”  Well, don’t expect to hear these truths at your local medical center!  I’m telling you now folks.  It’s simple!!! Park your potato chips and get some fresh fruit– preferably from local farmers.  Then watch your blood test results change for the better!

I also understand the pain some family’s have at the grocery store checkout when a very small package of berries can break the family shopping budget. For that reason, you should take just a couple of hours and head to your local blueberry farm and pick your own. Besides the fact you will be teaching your children the truth about real food, you can pick a year’s worth and freeze them to eat all winter. You also will purchase them for a fraction of the cost of what the mega-giant fake food stores charge you.

And did I mention the out of this world delicious flavor that comes with them?  Always remember what you buy in a grocery store and what you pick is never the same. Not even close!! Blueberry orchards are in every town across the country and can easily be found via farmer’s markets or the internet.

Do your blood tests results a favor and search for some today.

I sincerely care about you and the health of your family.

GET HEALTHY AMERICA!

 

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Homemade Vanilla Ice Cream

Ingredients

  • 5 c raw cream
  • 4 c raw whole milk
  • 1 c honey
  • 1 c organic maple syrup
  • 4 tbsp vanilla extract
  • pinch of Himalayan salt

Instructions

  • Hand mix all together and freeze in desired ice cream maker.
  • Recipe can be made smaller by adjusting the proportions of ingredients.

Notes

Makes 3 quarts

Enjoy holiday dishes like this which taste wonderful and have no need for sugars and flours.  Be creative and adjust all your recipes to make healthy versions!

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Sweet Potato Pie

Ingredients

  • 2 large yams
  • 3/4 c soft butter
  • 3/4 c honey
  • 3 large eggs
  • 3/4 c raw whole milk
  • 1 tsp fresh ground nutmeg
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 1 tbsp vanilla extract

Instructions

  • Bake 2 large yams and cool.
  • Remove skins and measure 3 c. sweet potato into bowl.
  • Mix all with hand-mixer and pour into 9 x 12 baking dish (oiled with coconut oil).
  • Bake at 350 for approximately 1 hour or until well set in center.
  • Garnish with freshly grated nutmeg.

Notes

This recipe can be made several days ahead and stored in the refrigerator.  (Best kept covered and in the refrigerator.)
Serve cold topped with fresh raw whipped cream (cream can use a few drops of vanilla added and sweetened with a few drops of stevia if desired.)