Khorasan Flour Crepes with Bosc Pear Filling

Khorasan Flour Crepes with Bosc Pear Filling

It was Sunday morning and I woke up with a voracious appetite for crepes.  When I was a child, my mom would prepare them frequently on the weekend.  What a treat!  I looked into my freezer (where I keep my flours so they stay fresh) and decided to use Khorasan flour.  If you have celiac disease or have an allergy to wheat, do not use this flour!  It, like its cousin, spelt, is an ancient form of wheat.  Khorasan flour is better known as Kamut flour.  The word Khorasan refers to the area where the wheat is grown in modern day Iran.  Kamut or Khorasan is more easily digested than regular wheat flour.  It grows twice the height of modern day wheat and as a result, contains higher levels of protein, lipids, amino acids and vitamins.  The grain is amber in color and has a rich, nutty flavor.

Please keep in mind that gluten free is not necessarily healthier for everyone.  People who have celiac disease or a wheat allergy do not have a choice.  If they are interested in consuming baked goods, they must consume products that are prepared with a gluten free flour.  If you do not have either of these conditions, you may benefit more (nutritionally speaking) from an ancient form of wheat that is rich in nutrients.

Recipe:  (Serves 2)


2/3 cup flour of choice

1/2 teaspoon salt

3 pastured eggs

1 1/2 cups milk or milk substitute

1 teaspoon vanilla

1/2 teaspoon ground cardamom

buffalo or goat butter or coconut butter for frying

1 bosc pear thinly sliced

coconut nectar (optional)


In a medium mixing bowl, combine the ingredients and whisk until creamy and blended.

Prepare a small crepe pan with a 1/2 teaspoon of butter of choice.  Heat the butter and tilt the pan so the surface area is coated.  Pour in 1/4 cup batter and tilt the pan until bottom is covered in batter.  Heat on medium and cook until the edges start to form small bubbles.  At this point, using a spatula, try to scoop under the crepe.  If it comes off easily, then flip if over and cook the other side for about a minute longer.  If it does not come off easily, let it stay in the pan until it comes off easily.

Place on a plate.  Insert the slices of pear on one half and cover with the other half of the crepe.   Drizzle a little coconut nectar over the top if you wish.  Enjoy!


Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.



Taking Back My Health 1 Day at a Time

Yam Noodle Vegetable Stir FryI just received the results from my yearly physical exam. They were atrocious, to say the least.  I had gained 12 pounds in one year, my cholesterol was way up and if that weren’t enough, my liver enzymes were sky rocketing as well.  I immediately thought to myself, “What kind of example am I sending the public about me and my business when I cannot even take care of my own health?”

I immediately began to incorporate many more vegetables (both raw and cooked) into my daily diet cutting way back on butter, cheese, grass-fed meats and chocolate.  In addition to the diet makeover, I have made every effort to get to the gym at least 3-4 times a week.

After having made these two changes, I have already been experiencing the positive results.  Instead of feeling fatigued and drained, I am energetic and ambitious.  I no longer feel incessantly hungry all day.  I even invented some killer new recipes on the spot, one, of which, I will share with you.

I never thought this would happen to me but it did and thankfully, I caught it in the knick of time before irreversible damage set in.

I was putting so much effort into my business (marketing, scheduling clients, etc.) that I was ignoring myself and I didn’t even realize it!  It just sort of happened due primarily to a lack of poor time management.

I am not perfect.  I have faults just like everyone else.  The important part is to admit it and move on by doing something about it.  I could have just said to myself, “Oh well, I am getting older, it is too late to change old habits, yada, yada, yada.”  But I made the conscious choice to make the necessary changes and in just three days, I am noticing a huge difference!

I hope this piece of writing is inspiring to those of you who feel you just can’t do it.  To all of you, I say, yes, you can!!!

Sweet Potato Glass Noodle Stir Fry  

Serves 5-6


2 tablespoons olive oil

1/2 teaspoon minced jalapeño (seeds discarded)

1 large clove garlic minced

1 teaspoon minced ginger root

1/2 medium onion sliced thinly

1/2 red bell pepper sliced thinly into strips

1 cup of chopped broccoli

2 stalks celery sliced on a diagonal

1/3 cup chickpeas

5 ounces sweet potato glass noodles

3 tablespoons Nama Shoyu or Coconut Aminos

3 tablespoons rice wine vinegar

1 tablespoon sesame oil

3 tablespoons minced parsley

2 scallions cut on a diagonal for garnish


In a large covered pot, bring 8 cups of water to a boil.  Add a pinch of salt.  When water is boiling, add the noodles.  Stir frequently to eliminate clumping.  When cooked al dente, drain, rinse in cool water and set aside.

In a medium pot, add 4 cups of filtered water.  Cover and bring to a boil.  Prepare an ice bath with ice cubes and a little cold water to cover.  Set aside.  When the water is boiling, add the chopped broccoli.  After about a minute or two, drain the water and plunge the broccoli into the ice bath to stop the cooking.  Strain and set aside.

In a large sauté pan, add oil and the garlic, ginger root and jalapeño.  When golden, add the remainder of ingredients one at a time in the order given.  Stir.  Do not overcook.  Add the drained noodles and liquids.  Garnish with scallions and parsley.

Note:  For the Low FODMAPS Diet, leave out the garlic, onion and scallions.  Swap out the broccoli for bok choy and the shiitake mushrooms for zucchini.  Swap out the chickpeas for your choice of grass fed meat.  Use Coconut Aminos in place of tamari.

Note:  For the Low Histamine Diet, swap out the chickpeas for your choice of grass fed meat.  Use Coconut Aminos in place of tamari.  Leave out the rice vinegar.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.



Achiness, Bloating, Fatigue, Gas – What is My Body Telling Me?

Are you one of millions of people who are waking up more tired than when you went to bed?  Do you feel achiness, joint and bone pain and are chocking it up to just getting older? You very well may be suffering from parasites and/or candida fungus.  The most current research indicates that up to 90% of the population has some form of candida overgrowth in the body.

One of the best ways to determine what is going on in our body is to have a stool sample analyzed.  In my opinion, this is the best place to start to determine what is going on inside the body.  Since our body cannot talk to us, the stool sample will indicate precisely what is going on inside the colon and what lives there.

If you decide to go to a Naturopathic Physician, this is one of the tests that you will have analyzed along with a hair analysis and blood test for food allergies.  Once the results are determined, along with the proper supplements recommended by the physician, the next and most important step is to adjust the daily diet.

If you are like most people, you probably consume too many carbs (in the form of simple starch that breaks down into sugar in the body) in addition to sweet sugary items.  I am not just referring to white table sugar and candy, but really super sweet fruits, manufactured juices, jams, honey, maple syrup, dried fruits, chocolate, ice cream and all baked goods.  The list goes on and on.

Then, of course, there is starch which is found in breads, pasta, manufactured cereals and floury products.  This also needs to be eliminated since the starch breaks down to simple sugar in the body which also provides optimum nourishment for the parasite and/or yeast fungus.

The bulk of the diet needs to be made up of an assortment of fresh organic vegetables (both raw and cooked), fermented vegetables (1/4 cup with each meal), limited fruits such as lemons, limes, blackberries, raspberries, possibly blueberries if not too sweet, kiwis, grass-fed meats such as organic chicken, turkey, beef, bison, lamb, pork, limited fish (due to contaminated waters), beans, quinoa, kasha, millet, amaranth, teff and possibly wild rice.

Seasonings should be limited to olive oil, ghee, coconut oil, apple cider vinegar, coconut vinegar, Coconut Aminos, sea salt and spices.

In addition, a good probiotic beverage such as Siggi’s Plain Kefir is essential.  The kefir contains active cultures such as strains of good bacteria, acidophilus, bifidus, thermophilus, to name a few.  These help kill the bad yeast and nourish the good yeast.

Some individuals will be able to tolerate goat milk and others may be sensitive to the lactose (milk sugar).  If you are sensitive to the lactose, try using a watered down version of the kefir.

Adjusting to this diet takes time and will power.  You will undoubtedly feel worse for about 4-5 days since your body is ridding itself of the build up of toxins.  Hang in there!  Don’t despair!  After the first week, you will be on your way to feeling much better.  This diet may be temporary (6-8 weeks to 1 or 2 years) or it may be a life time diet.  It depends on the individual’s body chemistry.  I would not advise you to consume anything sweet for at least 8 weeks.  Then, and only then, you may experiment by having a tiny bit of something sweet.  Watch, see what happens, take note of it.  If you cheat, you are only fooling yourself and you will need to start all over again.  Be strong!  Persevere!

In addtion to the above, you may take up to 6 drops of oil of oregano, which is anti-fungal, under the tongue.  Try with 2-3 drops prior to breakfast and 2-3 drops prior to dinner.

Last but not least, you will slim down and have a flat abdomen.  What’s not to love about that!!!!

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.





Sarcoidosis – Foods To Add + Foods To Eliminate

Millions of people worldwide are affected by an auto-immune disorder known as Sarcoidosis.  Sarcoidosis consists of pockets of inflammatory cells which grown in diverse parts of the body including the lungs, lymph nodes, eyes and skin.  It is not known why some people develop it and others do not.  It can be controlled but not cured.  If not treated, it could possibly lead to organ damage.

People who are susceptible to the disorder may be affected by environmental toxins that are breathed in.  Therefore, it is pertinent to not inhale any harsh toxic odors.  An indoor air purifier may be helpful.

Allopathic physicians are treating the disorder with corticosteroids (under the brand name Prednisone).  The dilemma with this form of treatment is the long list of side effects which consist of excessive weight gain, insomnia, acne, diabetes, high blood pressure, glaucoma, cataracts, osteoporosis, depression and emotional irritability and skin bruising.

From a nutritional dietary perspective, it is advisable to consume a diet rich in fresh organic vegetables and fruits which are a good source of antioxidants.  The antioxidants may protect healthy cells from damage and neutralize free radicals which destroy cells.

To help rid inflammation from the body, it is best to lean towards an alkalinizing diet as opposed to a heavily acidic one.  An alkalinizing diet consists of more fresh vegetables and fruits eaten in the raw state which are cleansing and contain high amounts of enzymes which will help eliminate inflammation.  It is best to steer clear of lots of dairy, heavy fatty meat consumption, white flours, sugar and cold cuts which contain nitrates.  In addition, all foods containing caffeine such as coffee and chocolate need to be eliminated as well as alcohol and tobacco.

Include foods that are high in vitamin C such as peppers and kiwi which contain less sugar, zinc and healthy fatty acids which help repair cell damage.  Omega 3 fatty acids are important and can be found in flax seed/oil, chia seeds. hemp seeds and sardines.

It is crucial to consume foods high in calcium since Sarcoidosis may weaken bones and lead to osteoporosis.

Turmeric is an Asian spice which has anti-inflammatory properties.  It can be taken as a dietary supplement or used as a spice in food preparation.

Eat foods that are rich in the mineral magnesium which may offset the negative effects of Sarcoidosis on the cells.  Foods rich in magnesium include avocados, potatoes, corn, oats, brown rice and bananas to name a few.  The compound known as quercetin which is found in apples and onions has been found to be helpful in reducing inflammation in Sarcoidosis.

Note:  Avoid high levels of calcium-rich foods if you have high blood or urine levels of calcium.


Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.

Feeling Stressed and Overtired due to the Holidays?

Energize yourself upon returning home from work and turn off your phone, computer and TV.  Yes, you heard me, everything off!  Relax in a bath with 1/2 cup of epsom salts and 6-7 drops of your favorite aromatherapy oil.  Clear your mind and breath in the vapors and listen to some new age music.

After that, lie on your bed and pour some castor oil on your abdomen and/or chest, rub it in, top with a piece of flannel, cover with a thin towel and top with a hot water bottle.  Lie back, clear your mind and allow the heat to make the castor oil penetrate into the lymphatic system.  This will increase circulation, remove toxins and stimulate the organs, especially the liver.  Stay still for about 45 minutes to an hour.  Remove the water bottle and cloths and get ready for a blissful sleep.  You will sleep like a baby and will awaken totally renewed with loads of energy!  Enjoy the new you!

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