Cookbook

Gluten FREE * VEGAN * Whole Food Plant Based * Paleo Recipes

For both INSTANT POT and STOVE TOP cooking

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Why another little cookbook?

My gosh… we all have so many darn cookbooks in our kitchens and don’t use ½ of them… in fact we might pull them out and look at them and then never use them at all! I know I have.

These are my personal favorites… Clients always ask me “what do you eat?” … well, here it is… a full list with recipes of what I eat on a daily basis! I might add a few other simpler items for in-between quicker meals.

I have shared a number of these recipes with clients who have reported back with RAVE reviews. So I can safely say these are “tried and true”!

You can “meal prep” for the week every single one of these dishes. I cook for 1 or 2 at a time and I “meal prep” the leftovers by putting in to smaller Pyrex dishes and freezing. That allows me to have an easy lunch or quick dinner for just myself as needed.

Do let me know how you like these… and feel free to share and experiment on your own.

With all my love,

Dr. Marie

SET UP YOUR KITCHEN!

BASIC GROCERY LIST & Supplies

CookWare:

AIR FRYER: Cosori brand 5.8qt. size

Instant Pot 6qt. or 8 qt. – brand name of a pressure cooker

GreenPan – brand name of cookware that is non-stick and healthy or. Scan Pan – brand name of cookware that is non-stick and healthy

Breville – compact juicer (BJE200XL 700 watt)

Ninja – Blender and food processor

PANTRY Items:

Spices : DELICIOU  all vegan / mostly gluten free and AMAZING!

Nutritional Yeast (fortified and gluten free)

Popcorn – organic and naturally gluten free (sea salt is ok to have) popped oil free (use silicone microwave popcorn popper available on Amazon)

Gluten Free VEGAN All-Purpose Flour (note – you do have to check to ensure no milk has been added to the flour)

Chickpea flour

Celtic Sea salt  &  Cajun spice blend – gluten free (Konriko or other)

Vegetable stock (load up on these)

Maple syrup – organic

Coconut Secrets brand coconut aminos (a soy sauce alternative)

Apple Cider vinegar with mother & Red wine vinegar

Yellow mustard – gluten free

Balsamic vinegar

Basic spices: onion, cilantro, garlic, red chili flakes, turmeric, etc.

Arborio rice, Jasmine white rice (organic), Brown rice (organic), Wild Rice mix (organic)Potatoes – mixed variety

Dried beans of your choice: Black-eyed-peas, Lady cream peas, Lima beans, White beans, kidney beans, white beans, black beans, etc.

Cashews – raw

Coconut, Cashew, Hemp or Almond milkGrits – search gluten free on Amazon

Earth Balance brand – plant-based vegan/gluten free “butter”

Fresh Veggies – none are off limits Fresh and/or Frozen veggies (kale, green peas, sweet corn, broccoli, Brussels sprouts, etc)

Quick and Healthy Oil-Free Sauces

The formulas below produce salad dressings that allow the flavors of your salad vegetables shine rather than cover them up and make the whole salad taste like the dressing (think balsamic vinaigrette vs ranch). The measurements are approximate but will yield enough dressings for one large salad shared by 4 people. Feel free to adjust the proportions to your taste.

To make meals taste great, just add your favorite oil-free sauces (ie. Water, gluten free soy sauce, vegetable broth, red or white wine, sherry, rice vinegar, balsamic vinegar, tomato juice, lemon/lime juice, Mexican salsa, mustard, oil-free ketchup, and/or vegan Worcestershire sauce)

  • 2 tbsp balsamic vinegar + 1 tsp Dijon mustard + ½ tsp agave/maple syrup + 2 Tbsp water. Whisk together and add to your salad before serving.
  • 2 Tbsp balsamic/apple cider vinegar + 1-2 tsp fruit preserves of your choice + 2 Tbsp water. Whisk and add to your salad.
  • 1 Tbsp rice vinegar + 1 Tbsp lime juice + 1 tsp agave syrup + dash of turmeric + dash of ground ginger (or ½ tsp fresh grated ginger) + 1 Tbsp chopped fresh scallions (green parts) (optional) + 2 Tbsp water = light Asian-inspired vinaigrette dressing. Whisk and add to your salad.
  • 2 Tbsp apple cider vinegar + 1 tsp mustard + ½ tsp agave/maple syrup + dried Italian herbs of choice + 2 Tbsp water. Whisk and allow to rest for 5-10 min before adding to your salad.
  • 1 Tbsp hummus + 1 tsp lemon/lime juice + ½ to 1 tsp agave/maple syrup + 2 Tbsp water. Whisk and add to your salad before serving.
  • 1 Tbsp tahini + 1 tsp lemon/lime juice + ½ tsp agave syrup + 2 Tbsp water. Whisk and add to your salad.
  • 2-3 tbsp of your favorite salsa, added directly to your salad before serving.
  • ¼ – ½ ripe avocado, massaged into the greens of your salad before the rest of the vegetables are added, then topped with a squeeze of lemon/lime juice. Note: this works best on thicker-textured greens like kale.
  • 2 Tbsp of hummus, massaged into the greens the same way as in #8 above, then topped with a squeeze of lemon/lime juice. The same note applies as above.

VEGAN MAYO

  • ¾ c cashews softened (put in 2 cup water and microwave for 15 minutes, drain)
  • 3.5 oz. silken tofu organic
  • 1 tbsp oil optional (or leave out)
  • 2 tsp white vinegar
  • ½ tsp Dijon mustard
  • ½-3/4 tsp sea salt
  • ½ tsp of sugar of choice
  • 1 pinch of black salt
  • ¼ c water (may use a little less than 1/4c)

Blend all in high speed blender, chill in fridge for a few hours before use (keeps for 5 days)

RANCH DRESSING

  • 1 cup of vegan mayo (ideally oil free)
  • 2 cloves garlic
  • 1tsp dried parsley → I used fresh
  • 1 tsp dried dill
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dry mustard
  • 1/4tsp paprika
  • 1 tsp apple cider vinegar or white vinegar
  • 3-5 tbsp dairy-free milk
  • Sea salt and black pepper to taste
  • Fresh chopped chives or green onions (1.5tbsp)

Blend in blender. May chill but great to use immediately.

VEGAN ALFREDO SAUCE

1 cup raw cashews, soaked overnight, drained and rinsed

3/4 cup water

2 garlic cloves, peeled

1/2 tbsp lemon juice

1/2 cup diced onion

2 tbsp nutritional yeast

1 tsp salt

1/4 tsp dried rosemary

1/4 tsp black pepper

After the cashews have soaked overnight (or at least 6 hours), drain and rinse them.

Add the cashews and all other ingredients to a high-powered blender and blend until smooth; it may take up to 5 minutes in blender… add more liquid as needed.

Use immediately in a recipe or store in a sealed container in the fridge for 2 days

SMOOTHIES:

  1. Fix a Liver Support smoothie every day that includes the following: 

1/4c blueberries frozen, 1/2c spinach raw, 1/4 cup beets (natural or organic canned beets), 1/2 celery rib,

1/2 carrot chopped, 1/4c peeled cucumber

BLEND with ice water. Add in plant protein or bone broth protein powders (avoid whey proteins) of at least 25+gm. Perfect for Breakfast or afternoon snack.

  1. *Another simple option for a smoothie: 1 cup frozen mango, ½ cup frozen blueberries, 10+ oz cold water + 2 scoops of plant based or bone broth protein powder with 1 – 2 scoops of DAILY ELEMENTS microgreen powder (see below). This gives you 25-30 gm protein with 7+ cups of dark greens and 1.5 cups of fruit (A perfect blend). May add in 1 tbsp. flax seed, etc. (this is my favorite for breakfast!)

PRODUCTS (minimally processed):

1. www.paleovalley.com bone broth protein powder

2. Orgain SIMPLE plant based powder or Truvani brand plant based protein powder

3. Livepacha.com seed breads online or in Whole Foods freezer section

4. Daily Elements – microgreen powder 1 to 2 scoops daily in smoothie Use this link below to order yours today. https://getdailyelements.com/thatshealth for 15% off 1st purchase use code: MARIEPACE

5. Jovial foods grain free pastas, Siete brand chips & tortillas, Simple Mills seed crackers

Marie’s GREEN CURRY 

INGREDIENTS (you can pick and choose the veggies you like, you don’t have to use ALL of these; personally I use onion, bell pepper, broccoli and fresh green beans)

1/2 of a 14 oz box of firm organic tofu

Then choose the veggies 
carrots, chopped
potatoes, peeled and chopped
zucchini, chopped
medium onion, chopped
red pepper, chopped
small bunch of broccoli, chopped into florets
fresh green beans, chopped

CURRY BASE:

2 cups coconut milk
4 dates pitted
2 cups veggie broth
1  1/2 Tbsp Thai True Green Curry Paste
juice of one lime
2 Tbsp cornstarch mixed with 2 Tbsp water
1 -2 Tbsp COCONUT AMINOS

INSTRUCTIONS

Preheat air fryer to 400°. Cube tofu into small cubes to make crunchy ; spice with just a bit of sea salt and place in air-fryer for 15 minutes add at the end of the curry dish

Put 3-4 Tbsp water in a large sauce pan and turn burner to high heat. Add all veggies you wanted to a pot or wok and cook for about 5 minutes with no oil (use coconut aminos about 1 tablespoon). Mix the dates with one cup of coconut milk in a blender. Add coconut milk mixture, the other cup of coconut milk, vegetable broth, curry paste and lime juice and cook for 15 minutes. Add the cornstarch mixture and liquid amino acids and cook for another 5 minutes until sauce has thickened. ENJOY!

Rotini SALAD

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I have to say… it’s probably the best thing I’ve eaten all year. A little extra prep and work but worth it.

It has been stated that if vegans only eat salad… it should be this one!

INGREDIENTS

TOFU FETA (Can be left out)

1 8oz block of firm or extra firm tofu (organic) diced into little small cubes

2 cloves of garlic

1 tsp of olive oil (or leave out)

2 tsp sea salt

1 tsp maple syrup

1 tsp dried oregano

1 tsp onion powder

PASTA:

9 0z pkg of dry fusilli (Rotini) pasta gluten free

DRESSING:

3/4 cup vegan mayo

1/2 cucumber, diced

1 tbsp fresh dill

1 tbsp maple syrup

2 tsp garlic powder

2 tsp apple cider vinegar

1 tsp dried oregano

1 tsp sea salt + 1/2 tsp black pepper

TO SERVE: 10 cherry tomatoes, halved

1/2 onion minced

½ cucumber cut up

1 cup of arugula/spinach chopped

DIRECTIONS

FOR THE TOFU FETA:

dice the tofu into small sections. Put tofu along with the rest of the “feta” ingredients into a container, add 1 cup of water and shake to coat the tofu completely. Then allow to marinate for at least 2 hours up to 1 week prior to making salad. I marinated overnight for mine.

FOR THE PASTA: Make according to package directions. It’s very key to rinse under cold water for 1 full minute and allow to cool off! set aside while making dressing.

FOR THE DRESSING:

place all ingredients in a blender and blend for 1.5 full minutes

TO SERVE: in a large bowl toss all veggies and “feta” with pasta then pour dressing over and mix lightly to your taste. I didn’t even use all the dressing… it’s up to you how wet you want it.

EXTRA:

I added in air-fried tofu that I cut in triangles (cut up 1 block of extra firm tofu into THIN triangles, coated with seasoning of choice (I USED DELICIOU BRAND CHICKEN SEASONING) and placed in air fryer 400 degrees for 15 minutes. Served hot over cold salad. SCRUMPTIOUS!!!!!

vegan-cream-of-broccoli-soup-with-crackers-1024x816 Vegan Cream of Broccoli Soup

PLANT BASED CREAM OF BROCCOLI SOUP

SOUP INGREDIENTS

  • 2 large crowns Broccoli
  • 1 large, diced White Onion
  • 3 cloves, minced Garlic
  • 3 cups Organic Vegetable Broth
  • 1 leek, diced
  • 1/2tbsp Cajun Spice blend
  • 1/2tsp Redmond Sea Salt

“CHEESE” SOUP BASE INGREDIENTS

  • 3 medium baking potatoes, cut into large chunks
  • 3 large carrots cut into large chunks
  • 3 cups Organic Vegetable Broth
  • 1/4 cup Nutritional Yeast
  • 3 Tablespoons Coconut Amino’s or Tamari
  • 3 teaspoons Garlic Powder
  • 3 teaspoons Onion Powder

INSTRUCTIONS

  • Boil a large pot of water.
  • Add cut potatoes and carrots (skin on)
  • Boil for 30 minutes uncovered until soft when pierced with a fork.
  • Drain water from potatoes and carrots using a colander.
  • Add 2 cups of vegetable broth to a high speed blender.
  • Add potatoes and carrots.
  • Add nutritional yeast, soy sauce, garlic powder and onion powder.
  • Add 1 more cup of vegetable broth.
  • Blend until smooth.
  • Return half of the cheese mixture to the pot you used to cook the potatoes and carrots.
  • Remove stems from broccoli.
  • Cut into large pieces and place in a vegetable steamer.
  • Steam for 8 minutes.
  • Remove half of the broccoli and place it on a cutting board.
  • Place the other half into the blender with half the cheese base.
  • Blend on high until smooth.
  • Pour into the broccoli/cheese mixture into the other cheese soup base.
  • Do not add the cut up broccoli on the cutting board yet
  • Dice onions, and leek
  • In a non-stick skillet, saute onions, leek, and garlic.
  • Add vegetable broth to avoid sticking
  • Cook until translucent.
  • Add to the pot with the cheese base.
  • Roughly chop the broccoli on the cutting board.
  • Add to the large pot.
  • Add 3 more cups of vegetable broth to the large pot.
  • Stir.
  • Cook on low, stirring frequently until heated through.
  • Serve hot

Dr. Marie’s FAVORITE Creamy Corn Pasta

STOVE TOP RECIPE

Ingredients:• 7 oz gluten free egg free pasta of your choice
• 1 cup frozen organic green peas
• 1 tablespoon olive oil or 2 tbls vegan stock
• 1/2 large onion, chopped
• 2 tsp minced garlic
• 1/2 cup or more as needed unsweetened almond milk
• 10.5oz frozen sweetcorn
• 3 tablespoons nutritional yeast
* 1/2 chopped red bell pepper
• Salt + pepper, to taste

To serve (optional):
• Fresh parsley, roughly chopped

Directions:

Cook pasta according to instructions on packet – add the peas at the same time. Heat the oil/stock in a separate pan and add the onion and garlic once hot saute for around 10 minutes until softened. Add the almond milk, sweetcorn, bell pepper, nutritional yeast and salt + pepper, bring to the boil and simmer for around 10minutes. Use a blender or food processor (or hand-held stick blender) to whizz the sauce until kind of smooth – add
more milk or water to thin out if necessary. Mix in the cooked pasta and peas and adjust seasoning if necessary. Sprinkle with fresh parsley, if desired.

I served this with cauliflower steaks on the side and it was just delicious!

Dr. Marie’s Black Bean Soup

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STOVE TOP RECIPE

Ingredients:

4 cans (15oz each) of organic black beans

1 tbls olive oil (or use 2 tbls veggie broth)

1 med. onion finely chopped

1 tsp oregano

1 jalapeño, seeded and finely chopped

1/2 tsp cumin

2 tbls of chopped garlic

4 cups of vegan organic broth

1 (14oz) can fire roasted diced tomatoes with green Chilies

1 tsp of chipotle powder

1 small fresh pasilla pepper seeded and chopped fine

6-8 sprigs of fresh cilantro

3/4 tsp Celtic sea salt

Directions:

In a large pot add onions, olive oil, cumin, garlic, chipotle powder, sea salt, oregano, cilantro and chopped peppers. Stir and cook for 5 minutes on medium heat. Open 4 cans of beans, drain and rinse well… and set 1.5 cans aside. 2.5 cans of beans put in a food processor with 1/2 of onion and pepper mixture from the pot. add a 1/2 cup of vegan broth to wet… Then process for 30 seconds to 1 minute. Add this mixture along with 1 can of chopped tomatoes and remaining whole beans to pot on stove. Mix well… then add in the remaining vegan broth. Bring to a slight boil. Then Turn heat low and Cook for 1 hour on low heat stirring often. Serve hot … May garnish with your choice of avocado, vegan cheese and/or vegan sour cream.

Dr. Marie’s Vegan Hoppin’ John Recipe

This is an amazing richly flavored black-eyed pea stew

INSTANT POT RECIPE

1 hour cook time

Ingredients

1/4 cup of Guidry’s onion mix

3 ribs of celery, chopped

4 cloves fresh garlic, minced

1.5 tablespoon of cajun spice

½ pound dried black-eyed peas if using Instant Pot (don’t soak)

½ cup uncooked wild rice, rinsed

1 15-ounce can organic diced tomatoes

1 15-ounce can organic fire roasted tomatoes

1/2 cup chopped kale (frozen)

4 cups organic vegetable broth

3” – 4” section of KOMBU seaweed

½ cup water if needed

½ cup nutritional yeast

¼ cup vegetable soup base (like Vogue VegeBase)

Instructions

Instant Pot Directions:

Using sauté function (High), add onion and celery to instant pot and sauté until just becoming translucent. Add the garlic and rosemary and stir for 1-2 minutes, make sure it doesn’t burn. Hit Cancel/Keep Warm.

Add the rest of the ingredients to the pot, filling until halfway full with ingredients covered with liquid (use water to adjust level if needed…but take care not to overfill). Close the lid. Use the Pressure function and set timer to 45 minutes. Use 10 minutes Natural Release.

Dr. Marie’s Zuchinni & Potato Bake

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Oven Recipe

Ingredients:

2 med. zucchini cut in thin slices

3 medium russet potatoes cut in thin slices

1 Red bell pepper (chopped)

1 tbs of minced garlic

1 tbs Italian spice blend

1.5 tsp Redmond sea salt

1 tsp paprika

1/2 cup gluten free vegan breadcrumbs (I used Chickpea brand gluten fee vegan breadcrumbs)

1/2 cup olive oil (or vegan stock if oil free)

Preheat oven to 425 degrees. Spray glass baking dish with non-stick spray. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Mix the spices and oil (or vegan stock) in a glass cut and drizzle over the veggies. Sprinkle breadcrumbs over veggies. Do not cover. Place dish in oven and cook for 1.5 hours. Serve hot with side of beans or salad.

Creamy Vegan Potato Soup

STOVE TOP RECIPE

50 minutes total time

Serves 6

Ingredients

1/2 cup Guidry’s onion mix

2 cloves fresh garlic, finely minced or pressed

1 tsp. Redmond sea salt

1.5 tsp. Cajun spice blend

4 cups organic light vegetable stock gluten free

5-6 medium (8-10small) red potatoes, peeled and chopped into large chunks

1 orange bell pepper, chopped finely

1 yellow bell pepper, chopped finely

2 stalks celery finely chopped

2.5 tablespoons Vogue VegeBase or other vegan bullion soup base

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2 tablespoons nutritional yeast

¼ cup raw, unsalted cashews soaked in water for 4 hours (or put in 1 c water and cooked in microwave for 3 minutes and drained

¼ cup organic hemp seeds

1/2 cup coconut milk

1 tablespoon ground parsley

Freshly ground pepper and sea salt to taste

Instructions

In a large soup pot over medium-high heat, add onions and water and sauté for 10 minutes or so, adding 1 tablespoon of water at a time if they stick too much. Add the garlic and sauté for 1 minute, until garlic becomes fragrant, making sure it doesn’t burn. Add the rest of the water or stock, potatoes, peppers, and seasoning to the pot. Stir to combine and bring to a boil. Reduce heat to simmer, cover and cook for 30 minutes, or until potatoes are tender all the way through.

In a high-speed blender or food processor add the cashews, hemp seeds, nutritional yeast and a few cups of the potato soup with a heap of the potatoes and blend until creamy. (May have to do 3 or 4 times to get a creamier soup base) The potatoes added to the yeast and nuts should make a thicker sauce. Add this mixture back to the soup pot, season with salt & pepper and parsley and stir to combine. Cook over low heat 5 more minutes and serve.

Family Chili – paleo recipe

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The best chili recipe you’ll find. Not vegan but truly whole food animal based chili that is delicious.

2-pound ground beef (PASTURE-RAISED grass fed)

1 cup chopped onion

1 28 ounce can whole organic tomatoes undrained, chopped

½ cu catsup organic

1 tablespoon chili powder

1 tsp organic coconut sugar

1 tsp spicy organic brown mustard

1 tsp real sea salt

Combine meat and onion and cook till brown and crumbled. Drain. Add in rest of ingredients, stir well and cook covered on low heat for 1.5 hours. May add in 28 ounce pinto beans in the last 15 minutes of cooking if desired.

Dr. Marie’s VEGAN Broccoli & Cauliflower Soup

This is a nice creamy and “cheesy” soup made with just a few veggies …

INSTANT POT RECIPE

Ingredients

1/2 cup Guidry’s onion mix

2 cloves Garlic (minced)

1 tsp. Celtic or Himalayan sea salt

4 cups Vegetable Broth

1 cup Water

1 large head of Cauliflower (remove stems and leaves)

2 med to large Potato (Russet or Gold) peeled and diced

2 med Carrots

1/4 cup Nutritional Yeast

2 Tbsp. Lemon Juice

1 tsp. Apple Cider Vinegar with mother

1 tblsp BASIN BLEND ORIGINAL rough cut spice blend

1/2 tsp. vegan gluten free Yellow Mustard

1/8 tsp. Turmeric spice

1/2 can drained white kidney or navy beans

1 large head of fresh Broccoli / chopped florets

Instructions

Cut cauliflower into equal-sized florets

Peel Potato and Carrots and cut into equal-sized pieces.  Set veggie aside for now.

Set up your INSTANT POT and Use the SAUTE mode to cook first 3 ingredients for 3 minutes stirring constantly.

Add broth, water, and veggies.

Cook on MANUAL, High Pressure, for 7 MINUTES. Cancel and use quick release.

Open lid and add all remaining ingredients (except the broccoli) and blend using either your blender or an Immersion Blender directly in pot. Blend until smooth. Take your time and don’t splatter outside the pot.

Taste for any seasonings that need to be added and then stir in chopped broccoli florets. Push the SAUTÉ button and stir constantly for approximately 10 minutes until broccoli is tender

Prefect served with gluten free vegan cornbread or crackers! Absolutely delicious!

DIRTY RICE

STOVE TOP RECIPE

Dirty Rice
(Gluten Free/Vegan)

1/2 bag of Gardein meatless ground beef
1 tbs of Konriko Cajun Seasoning
1 tbs of minced garlic
1/2 tsp of Celtic Sea Salt
1 bell pepper chopped
1/4 cup of frozen Kale organic
1/2 cup of Guidry’s onion mix
2 tbs of olive oil (or 1/2 cup veggie stock if oil free)
1.5 cups of uncooked rice (jasmine or basmati organic white rice)

Directions:
Cook rice your normal way and set aside.
While rice is cooking start the “meat” mixture”… in a non-stick pot add oil/vegan stock, onions mixture, garlic, bell pepper, kale, and seasonings and stir with medium heat till onions are translucent – stirring often. Add in “meat” and cook thoroughly. Keep mixture from sticking by stirring often. Once rice is cooked start adding rice to the “meat and veggie” pot until you have the desired amount of rice to “meat” ratio that you like.

Serve with a side of beans, veggies or enjoy all alone. Can be rolled into a tortilla or stuffed into a bell pepper and cooked. Use your imagination and enjoy! I like it simply with a vegan/gluten free biscuit.

Dr. Marie’s White Bean Cabbage Soup

Simple INSTANT POT Recipe

Ingredients:

1 onion (or 1 cup Guidry’s onion mix)

4 cloves garlic

3 ribs of celery

3 carrotschopped

6 cups cabbage
(1 small head chopped up)

1 tblsp of BASIN BLEND CAJUN rough cut spices

1 tbsp of BASIN BLEND ORIGINAL rough-cut spice

8 cups veggie broth or stock

28oz can tomatoes

2 tbsp. nutritional yeast

1 cup dry white beans

1.5 tsp. balsamic vinegar

Directions: sauté onions and celery with salt and pepper until tender, add garlic and herbs deglaze with broth and add other ingredients besides vinegar and carrots and cabbage bring to pressure for 35 minutes. Do a quick release and add cabbage and carrots with vinegar, bring back to pressure 6 minutes then turn pot off and let sit for 10 minutes and then do a quick release.

Dr. Marie’s VEGAN LEMONY RISOTTO

INSTANT POT RECIPE (This is by far my favorite recipe!!!)

Ingredients

1 Lemon, sliced
2 bunches asparagus cut tops and use those
1.5 cup frozen peas
1/4cup veggie broth
1/4 tsp. sea salt (optional)
1 onion, diced
1/ 2 cup green onions diced
2 garlic cloves minced
1 teaspoon thyme
1 1/2 cups Arborio rice
4 cups vegetable broth
4 tablespoons butter (substitute with vegan butter for an animal-free variety)
1/2 teaspoon garlic powder
1/4 teaspoon red chili flakes
2 tablespoons Lemon Pepper seasoning BASIN BLEND rough cut Lemon Pepper spice blend

Directions

Add asparagus, broccoli, kale and peas to medium saucepan. Coat with ¼ cup veggie broth and add in sea salt and pepper, toss well. Cook over medium heat stirring constantly until broccoli is fork tender. Once done, cover and let set. May take up to 20 minutes.

In an INSTANT POT, press SAUTÉ. Add 1 tbsp. of veggie broth add in onions and garlic and salt. Let cook for 2-3 minutes or until onions start to turn translucent.

Now add rice and stir for 1-2 minutes to toast.

Add vegetable stock, vegan butter, and thyme. Stir well.

Turn the instant pot off. Secure lid in place, turn valve to sealing, press manual, and modify time to 7 minutes.

Once the time has lapsed, and the IP is done, turn the valve to venting to quickly release the pressure. Open the lid and stir well.

Now add roasted veggies, and spices to the rice. Stir for 1-2 minutes. Taste and adjust seasoning. Top with lemon zest or lemon juice. Serve warm

Dr. Marie’s Traditional Shepherd’s Pie – vegan & gluten free

STOVE TOP RECIPE

Preheat oven 425 degrees

BOTTOM LAYER:

1 Tbsp. organic olive oil (or veggie stock for oil free option)

1/2 c Guidry’s onion mix

1 can diced tomatoes

1.5 tbsp. tomato paste

1 tbsp BASIN BLEND ORIGINAL rough cut spice

1 tsp. red wine vinegar

1/2 tsp. sea salt

1/2 tsp. minced garlic

1 can (14oz) organic black beans (drained and rinsed) (or you may use 1.5 cups of Gardein Beefless ground beef – it’s vegan and gluten free)

3/4 cup organic sweet corn

3/4 cup organic sweet peas

1/4 c diced carrots

TOP LAYER:

6 russet potatoes

1/2 c Vegan Mayo (Vegenaise® brand)

1/2 c (SO Delicious® brand) unsweetened coconut milk

1/2 tsp. sea salt

Extra:

1/4 c gluten free vegan bread crumbs

Place the potatoes in a pot, cover with cold water, and bring to a boil over medium-high heat. Turn the heat to medium-low, and boil the potatoes until tender, about 25 minutes; drain.

Stir the vegan mayonnaise, plant milk, and salt into the potatoes, and mash with a potato masher until smooth and fluffy. Set the potatoes aside.

Spray a 2-quart baking dish with cooking spray.

Heat the vegetable oil in a 4 quart pot over medium heat, and cook and stir all remaining ingredients and stir for 10 minutes over med heat until mixture is hot.

Spread the vegetable mixture into the bottom of the baking dish, and top with the mashed potatoes, smoothing them into an even layer. Sprinkle the potatoes with the bread crumbs.

Bake in the preheated oven until slightly browned and the casserole is hot, about 40 -50 minutes.

Dr. Marie’s MINESTRONE SOUP recipe

STOVE TOP RECIPE

This is my favorite vegetable soup. It makes a wonderful meal with a loaf of fresh gluten free bread or crackers. It also reheats well and you can have it for several lunches during the week. This is meat free and oil/fat free. Since its chocked full of high protein beans and tons of veggies you’ll get all the nutrients necessary for plenty of energy.

Preparation Time: 30 minutes

Cooking Time: 3 hours on stove top

Servings: 8

2 cans red kidney beans gluten free

1 can pinto beans gluten free

1 can black beans gluten free

8 cups veg. broth

1 teaspoon minced garlic

1 stalk celery chopped

1 carrot, sliced

5 small red potatoes, peeled & chunked

1.5 cups fresh green beans

3 cups tomato sauce gluten free

1 tablespoon gluten free soy sauce

1 head broccoli chopped

2 tblsp BASIN BLEND ORIGINAL spice

1 15 ounce can chopped tomatoes gluten free

1 cup organic wild rice uncooked

1.5 cups uncooked gluten free Penne Pasta (Barilla® brand)

Drain and rinse all beans. Place the beans and water in a large pot and add the rest of the ingredients. Stir a few times. Bring to a boil, reduce heat and cook for 3 hours to allow all favors to blend. May individually add additional seasoning based on personal preference.

Dr. MARIE’S Winter Vegan Vegetable Soup (gluten free) Recipe

Perfect for a cold night. Very hearty and super healthy!

STOVE TOP RECIPE

Ingredients:

4 tablespoons organic olive oil (yes, you’re allowed the tiny bit you’ll get in your bowl or could be oil free)

1 can shoe peg corn

2 medium carrots finely diced

2 celery ribs, finely diced

1.5 cups GUIDRY’S Cajun diced onion mix

1 28ounce can crushed tomatoes (gluten free)

1 can great Northern Beans drained

2 boxes (48 ounces each) all natural vegetable broth (gluten free)

2 tbls BASIN BLEND original spice blend

2 tsps. of crushed garlic

3 tablespoons of Coconut Secret’s aminos (soy sauce alternative)

1/2 cup butternut squash diced

1 cup chopped curly kale

2 tablespoons red wine vinegar

1/2 cup Jasmine organic white rice

2 medium white potatoes diced

Place 2 tablespoons of the olive oil into an 8-quart stockpot over high heat. Add the onion mix, garlic, carrots, celery, salt, and sauté until browned.

Cook, stirring occasionally, until softened, about 30 minutes.

Add the corn, tomatoes, sage, rosemary, beans and cook for 5 minutes. Add the vegetable broth, amino’s sauce, red wide vinegar, increase the heat to high and bring to a boil, about 15 minutes. Decrease the heat to low, add the squash and kale, potatoes and rice, cover and cook for 2.5 hours, stirring occasionally.

Sticky Sesame Cauliflower

STOVE TOP RECIPE

Total Time: 25m Yield: 3-4 servings

Ingredients

1 small head cauliflower, chopped (6 1/2 cups florets)

1/3 cup low-sodium soy sauce

1/4 cup pure maple syrup, honey, or agave

1/4 cup rice vinegar

1 tbsp. minced garlic

1 ½ tsp. toasted sesame oil

½ tsp. powdered ginger

1 1/2 tbsp. cornstarch or arrowroot

1/4 cup water

Sesame seeds and scallions, for garnish

1 c sugar frozen snap peas or snow peas

Instructions:

Preheat your oven to 450 F. Grease a baking pan or line with parchment. Cut cauliflower into florets, then slice so one side of each floret is flat. Arrange in a single layer in the greased pan. Bake 10 minutes on the center rack.

Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and ginger in a saucepan. Bring to a boil. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then slowly whisk this into the saucepan as soon as it boils. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a boil. Cook until thick.

Prepare peas according to bag and set aside. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the fridge. Flip cauliflower florets and bake 10 additional minutes. If desired, you can now move the pan to the top rack and broil 1-2 minutes. Pour sauce over florets. Mix peas in with cauliflower. Sprinkle sesame seeds and optional scallions on top, and serve.

Dr. Marie’s Garlic Italian Broccoli and Potatoes recipe

OVEN RECIPE

Prep Time 15 minutes
Cook Time 60 minutes

The easiest, flavor-packed side dish EVER! Wrap everything in foil, toss in your seasonings and you’re set! Make a butt load of this (double the recipe) and the freeze small containers to meal prep for the week. Eat with a side of beans and you have a perfect meal.

Ingredients

1/2 cup Braggs brand olive oil ( or vegan broth if you are oil free)

3 cloves garlic, minced

1.5 tablespoon gluten free Italian seasoning (I used BASIC BLEND ORIGINAL rough cut spice blend)

1/2 cup diced onions

1.5 bell pepper diced

1 full VERY large broccoli bunch stem cut off

10-12 baby red potatoes, halved or quartered

1/4 cup freshly grated vegan Parmesan (optional)

2 tablespoons chopped fresh parsley leaves

Instructions

Preheat oven to 400 degrees F.

In a small bowl, whisk together olive oil, garlic, Italian seasoning and onions; season with salt and pepper, to taste. Cut 2 sheets of foil, about 12-inches long. Or simply use a lined glass 9”x12” roasting tray. Cut up broccoli into smaller flowerets. Divide broccoli, bell peppers and potatoes into 2 equal portions and add to the center of each foil in a single layer. Fold up all 4 sides of each foil packet. Spoon the garlic & seasoning mixture over the broccoli and potatoes. Fold the sides of the foil over the vegetables, covering completely and sealing the packets closed. Place foil packets in a single layer on a baking sheet. Place into oven and bake until tender, 1 hour. Serve immediately, sprinkled with VEGAN Parmesan and parsley, if desired.

WHY IT’S A SMART CHOICE

This recipe is a great source of potassium, Vitamin C, Vitamin A, and calcium. New research is also showing that increasing your potassium intake is just as important for keeping a healthy blood pressure as lowering your sodium intake and is perfect for those with adrenal fatigue.

OLD FASHIONED POTATO SALAD

STOVE TOP Recipe

Ingredients

For the salad:

6 cups of cut up red potatoes, unpeeled, cut into about ¾-inch chunks ¾ to 1 cup celery, sliced or chopped ½ cup finely chopped red onion 2 tablespoons chopped fresh dill

For the dressing (vegan mayo):

¼ – ½ cup water 1.5 cup of cooked or canned white beans 3 tablespoons lemon juice

1 tablespoon mustard (Dijon or yellow) 1 medium clove garlic ½ tbs BASIN BLEND ORIGINAL rough cut spice blend (may sprinkle more on as needed for taste)

Instructions

Place all of the dressing ingredients (water, beans, lemon juice, mustard, garlic, and cumin) into a blender and blend for 2 minutes until smooth. Then set aside or put in refrigerator to chill.

Cover the red potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl. Stir the dressing into the salad. Serve immediately or after chilling for an hour. Tastes great warm or cold.

VEGAN CHOCOLATE CHIP or BLUEBERRY MUFFINS

OVEN RECIPE

INGREDIENTS

Dry

2 cups organic unbleached all-purpose gluten free flour, sifted

1 and 1/2 teaspoon baking soda

1/3 teaspoon salt

1/2 cup mini VEGAN gluten free chocolate chips or frozen blueberries

1/2 cup organic coconut sugar, packed

Wet

1 cup non-dairy milk, I use unsweetened coconut milk

2 teaspoons apple cider vinegar, or lemon juice

2 tblsp organic refined coconut oil, melted

1 1/2 teaspoon vanilla extract

2 Tablespoons maple syrup

INSTRUCTIONS:

Start by greasing a mini muffin pan with coconut oil or using nonstick silicone muffin cups and preheating your oven to 375º.

Measure the almond milk and stir in the vinegar. Set aside to create a buttermilk.

In a large bowl, sift together the flour, baking soda and salt. Now mix in the coconut sugar and chocolate chips.

Pour the non-dairy milk/vinegar mix and remaining wet ingredients (oil, vanilla and syrup) into the bowl of dry, then fold them together. Don’t over mix, a few lumps are ok.

Fill each muffin cup to the top, using up the batter to fill all 12-24 cups.

Bake at 375º for 12-15 min or until toothpick comes out clean of batter.

Allow to cool for at least 5 min before transferring to a cooling rack.

To store–allow muffins to cool completely, then store in an airtight container for up to 4 days (if they last that long).

Dr. Marie’s RED BEANS AND RICE

INSTANT POT RECIPE:

1 tblsp oil or vegan broth

¼ stick of vegan butter

2 cups of chopped onions, celery, bell peppers, parsley, etc.

2 tblsp of chopped garlic

1 pound package of Camellia brand red kidney beans

5 cups of veggie broth or stock

1 bay leaf

1 tblsp Cajun spice blend

Salt & pepper to taste

Hot cooked rice

Rinse dry beans, Pres the saute button on the Instant pot and add oil/butter, onion blend, Cajun spices and garlic. Saute till onions turn soft and clear. Add beans, 5 cups of broth and bay leaf, stir well. Cover, twist to lock the lid and turn the valve to sealing. Press the manual button and set to 50 minutes high pressure. When timer beeps done, wait 20 minutes then turn valve to venting. Stir and serve over hot cooked rice!

STOP TOP Recipe

Well… ok… it’s not REALLY Popeye’s Red Beans and Rice… but the closest thing to it that is vegan and gluten free!!!!

Ingredients:

5 cans of (15oz) Trappey’s red beans drained

4 tbsp. olive oil or vegan “butter”

¾ c Guidry’s onion mix

½ Bell Pepper diced

1.5 tsp. of coconut sugar

1.5 tsp. of liquid smoke

1 tsp. of minced garlic

1 tsp. of onion powder

3” – 4” section of KOMBU seaweed

1 tbsp. of Cajun seasoning (I used BASIN BLEND CAJUN spice)

1 + cup(s) of veggie stock

1 tsp. of Celtic sea salt

Directions: sauté onions, green pepper, oil and Cajun seasoning in pan till onions are translucent. Put 4 cans of the beans, liquid smoke, garlic, onion powder and sugar into food processor with a little of the veggie stock and processes until blended smooth (may have to do in batches). Add all bean mixture and leftover full can to sautéed veggies and add in remaining veggie stock till liquid consistency. … cook over very low heat for 2 hours stirring often. Add any veggie stock as necessary to end up with the consistency of a thick gravy.

VEGAN Lasagna

Macintosh HD:Users:mariepace:Desktop:IMG_1170.jpg

Oven Recipe

Dr. Marie’s Vegan gluten free Lasagna

1 bag of Gardein beefless ground beef

1 cup Guidry’s onion mix

2 tbls minced garlic

1 tblsp Basin Blend original seasoning

1 box gluten free egg free lasagna noodles

2 jars Dave’s Gourmet roasted garlic & sweet basil organic spaghetti sauce

2 tubs of Treeline treenut french style cheese

1 cup frozen spinach

1 tsp Celtic sea salt

1/2 cup Follow Your Heart mozzarella shredded vegan cheese

Preheat the oven degree to 400 degrees.

Put ground “beef”, onions, garlic and seasoning in a pan and sauté for 10 minutes stirring often. Open box of gluten free lasagna noodles. Using a 9×13 glass dish lightly grease to prevent sticking.

For the “Ricotta” cheese…Take the 4 ounces of thawed frozen chopped spinach and squeeze out any moisture. I like to use paper towels to do that to get it really dry. Add to a bowl with the treenut cheese and the sea salt… mix well. Set aside.

To Assemble:

You take a 9×13 dish and pour 1 jar of the spaghetti sauce and spread in dish. Then place a layer of noodles on top.

Then add thick layer of meat sauce and another layer of noodles.

Next comes the “ricotta” cheese you made and add more noodles on top.

One more thick layer of meat sauce and more noodles. You may have some extra sauce- set aside for after the lasagna is baked. Top with 1/2 cup of shredded vegan mozzarella.

Bake at 400 with foil on top for 45 minutes, top with the hot extra tomato sauce if desired, slice and serve.

Enjoy!

Vegan Crab Cakes

Stove Top RECIPE

Ingredients:

1     15 oz can garbanzo beans, rinsed. Save liquid
2     14 oz cans hearts of palm, drained & rinsed
6     tablespoons reserved garbanzo bean liquid
1/4  cup vegan mayonnaise (Vegenaise brand)
2     tablespoons fresh lemon juice
2     teaspoons vegan worcestershire sauce (*see note)
2     teaspoons mustard
1/2  cup green onion, diced
1/2  tablespoon dulse flakes/granules or kelp flakes/granules 
1     tablespoon of dried parsley
1     teaspoon Old Bay Seasoning  (or any seafood gluten free seasoning)
1/2  teaspoon sea salt, more to taste
1/2  teaspoon garlic powder
1     cup of vegan GLUTEN FREE breadcrumbs (Chickpea crumbs brand)
1/4  cup of preferred oil, for pan-frying (divided) or use non-stick pans like SCAN PAN

INSTRUCTIONS:

In a food processor add the garbanzo beans and hearts of palm together. Pulse just a few times to break it up. Don’t pulse too many times or it will turn to mush. It should have a crab-like consistency. You can also do this manually; just use a fork or your hands to shred everything up. Set aside.

In a large mixing bowl, whisk the reserved liquid (from the beans) well. Then add the vegan mayonnaise, lemon juice, worcestershire sauce, mustard and all the dry seasonings. Whisk to combine well.

Now add the bread crumbs, green onion, and hearts of palm and garbanzo bean mixture. Gently fold to combine. Taste for salt or seasoning, add more if needed. Pop the mixture in the freezer for 15-20 minutes. This helps the mixture stay together a bit better.

Place enough breadcrumbs onto a shallow plate that will coat patties evenly. Take mixture out of freezer. Place about 1/4 cup of mixture into your hands to form a ball. Then gently flatten to form it into a patty shape. Coat patty in the bread crumbs on each side. Place aside and continue until the mixture is gone.

Heat a large skillet on medium heat (about 2-3 minutes). Add about 2 tablespoons of oil and wait until it gets hot and shimmery before adding the patties. If you place the patty on the pan and you hear it sizzle, it’s ready.

Place about 4-5 patties on your pan at one time, but make sure you don’t overcrowd the pan because they won’t cook properly. Pan-fry them about 3-4 minutes on each side, or until light golden brown. Try to only flip each patty once. When done, transfer the patties to a paper towel-lined plate to absorb excess oil. Wipe out pan before the uncooked patties are added. Add tiny amount of fresh oil and continue until all patties are complete.

Serve hot with vegan tartar sauce, a lemon wedge and top with chopped green onions. Enjoy!

*This recipes yields 10-12 cakes, using about 1/4 cup of mixture for each one.

*Worcestershire isn’t typically vegan, but there are vegan versions to choose from. I purchase Annie’s Organic Vegan Worcestershire Sauce  and there are others on the market. Make sure to read the labeling before purchase. If you can’t find vegan Worcestershire sauce, you can use low-sodium COCONUT SECRETS COCONUT AMINOS.

SIDE DISHES

Gluten free no yeast biscuits (dairy free, vegan, paleo, AIP)

A super easy gluten free and yeast free recipe.Prep Time 5minutes mins / Cook Time 20minutes

Suitable for Diet:  Low lactose diet, Vegan, AIP, Coconut free, Dairy free, Egg free, Gluten free, Paleo

Servings: 6 biscuits Calories: 160kcal

A plate of food on a marble surface

Description automatically generated

Equipment : Muffin pan

Ingredients

  • 80 grams almond flour (make sure to use tigernut flour instead of almond flour if you’re on AIP or nut free)
  • 50 grams arrowroot see notes below for substitutions
  • 125 grams coconut yogurt see notes for substitutions
  • 2 Tablespoons extra virgin olive oil or other oil of your choice
  • ½ teaspoon baking soda
  • 1 Tablespoon apple cider vinegar or lemon juice
  • Pinch of sea salt

Instructions

  • Preheat oven to 360° F (180° C)
  • In a large bowl, put the yogurt, olive oil and apple cider vinegar. Mix well with a spoon.
  • In another bowl combine the almond (or tigernut) flour, arrowroot, baking soda and salt.
  • Add the wet ingredients to the dry and mix until well combined.
  • Line or lightly oil a muffin pan. Fill 6 muffin cups with batter. (Number of muffin cups is important).
  • Bake for 20 minutes. To make sure that they are cooked, insert a thin bladed knife into the centre of one biscuit. The knife should come out clean. And voilà! Let them cool down before removing them from the pan. Bon appétit !

Notes

Although I spend quite a lot of time converting all my recipes to cups (yes, manually, in my kitchen!) I highly recommend using a scale and measuring for weight rather than using cups. The reason for this is, apart from the whole debate on accuracy, the density of certain gluten free flours and starches differ a lot from one brand to another. Also keep in mind that all cups are not the same size all around the world which makes another good reason to use a scale so you won’t get this issue.

Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary greatly based on products used.

Coconut yogurt substitutions: you can use any other kind of non dairy yogurt according to your own diet. If you’re not dairy free, vegan, paleo nor AIP, you can also use dairy yogurt. For a yogurt free version of this recipe blend 80g (½ cup + 2 Tablespoons) green plantain with 4 Tablespoons water.

Arrowroot substitutions: If you are not cassava intolerant you can use tapioca starch/flour (both tapioca and arrowroot are paleo and AIP compliant). If you are not on AIP nor Paleo diets you can use potato starch or corn starch instead of arrowroot.

This recipe makes 6 biscuits. No more, no less. For best result, I highly recommend making 6 biscuits. I have tried making 5 and in my opinion it’s best to stick to 6 biscuits.

Nutrition

Calories: 160kcal | Carbohydrates: 11g | Protein: 4g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 3mg | Sodium: 102mg | Potassium: 35mg | Fiber: 2g | Sugar: 1g | Vitamin A: 21IU | Vitamin C: 1mg | Calcium: 57mg | Iron: 1mg

VEGAN ALFREDO SAUCE

  • 1 cup raw cashews, soaked overnight, drained and rinsed
  • 3/4 cup water
  • 2 garlic cloves, peeled
  • 1/2 tbsp lemon juice
  • 1/2 cup diced onion
  • 2 tbsp nutritional yeast
  • 1 tsp salt
  • 1/4 tsp dried rosemary
  • 1/4 tsp black pepper
  • After the cashews have soaked overnight (or at least 6 hours), drain and rinse them.
  • Add the cashews and all other ingredients to a high-powered blender and blend until smooth; it may take up to 5 minutes in blender… add more liquid as needed.
  • Use immediately in a recipe or store in a sealed container in the fridge.

VEGAN MUSHROOM GRAVY

2 tsp. veggie broth

2 cups veggie broth

1 ½ cup finely chopped red onion

4 cloves minced garlic

2 cups sliced mushrooms

6 tbsp. gluten free all purpose flour

¼ cup tamari

3 tbsp. nutritional yeast

½ tsp. white vinegar

sea salt to taste

In a medium bowl, whisk together the 2 cups of veggie broth with the flour. Set aside. Turn on burner to high or medium high. Pour the 2 tsp. of veggie broth into pot. Add onion and cook until translucent, stirring as needed to prevent sticking. Stir in garlic. Add the flour and veggie broth mixture to the pot. Stir well. Add tamari, nutritional yeast, white vinegar, salt and mushrooms. Mix well. Simmer for 3-5 minutes stirring frequently as gravy thickens.

Enjoy!!!

Resources for Recipes and Meal Plans:

WEBSITES:

http://www.forksoverknives.com 

https://www.drmcdougall.com

http://ucdintegrativemedicine.comhttps://www.rhiansrecipes.com

BOOKS:

Proteinaholic by Dr. Garth Davis The Starch Solution by Dr. McDougall

How Not to Die by Dr. Greger Prevent and Reverse Heart Disease by. Dr. Esselstyn

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