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Recipes

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See all the delicious food recipes that support the healthy-eating principles in our book The Essential Oils Diet by adhering to either Fast Track and Essential Lifestyle guidelines. You’ll transform your eating habits, lose weight, and support optimal health by implementing these allergy-friendly food substitutions and mouth-watering recipes.
Gluten Free Banana Bread Recipe

Gluten Free Banana Bread Recipe

This gluten free banana bread recipe is heavenly. You may be surprised to see that the ingredient list does not have any liquid, no water or milk!
Homemade Blueberry Lemon Muffins

Homemade Blueberry Lemon Muffins

I use these gluten-free Blueberry Lemon Muffins to make ahead and freeze for my kids to take to school when another child has a birthday to celebrate.

Homemade Nut Butter Cups

Homemade Nut Butter Cups

This gluten, dairy and soy free homemade nut butter cups recipe is one of our favorite desserts. Healthy eating doesn't have to be bland and treat-free - My husband cannot get enough of these delicious candies!
Lemon Tea Bread

Lemon Tea Bread

I love serving my homemade Lemon Tea Bread along side my Italian dishes. This bread has just enough sweetness to enjoy in place of a dessert after dinner.
Cocktail Meatballs

Cocktail Meatballs

One of my favorite appetizers to make for parties is my Cocktail Meatballs recipe. These are so delicious you cannot eat just one!
Southern Potato Salad

Southern Potato Salad

The inspiration hit me! Mix the sweet potatoes with my normal recipe. And guess what? EVERYONE loved my Southern Potato Salad.
Perfect Homemade Spaghetti Sauce

Perfect Homemade Spaghetti Sauce

My homemade spaghetti sauce makes eating gluten-free delicious. The below recipe can be made using grass-fed beef or as a vegetarian dish.
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All our recipes are suitable for those with eating disorders, allergies, food sensitivities and other dietary challenges.

Organic – We often share our organic tips and tricks to find organic food on a budget and understand which foods should be purchased as organic if money is tight.

Family-friendly – With four kids we understand trying to feed picky eaters on a healthy diet. Many children respond well to diet changes for ADD/ADHD, eczema, and more. These recipes are kid-tested and mom-approved.

Vegan – Our recipes are either vegan or often be adapted to vegan-friendly recipes for those who need plant-based and vegan meals.

Dairy-Free – If you are lactose intolerant or lactose sensitive, you’ll find our dairy-free recipes a delight! Delicious cheese and dessert options that don’t need milk-based ingredients will set you free!

Sugar-Free – All of our recipes are sugar free and many are suitable for diabetic meal plans for those who need low-glycemic meals to manage blood sugar levels. Don’t sacrifice taste or energy those – these are delicious meals you can serve to anyone.

Plant-Based – Many of Mama Z’s recipes are vegetarian meals you can enjoy even if you don’t eat meat. Look for some of our

Gluten-Free– Many people find that they have gluten sensitivities due to the contamination of many grains, so all our recipes are gluten-free or can be adapted to gluten-free eating.

You may be trying to eat a healthier, plant-based diet with nutrient-dense foods and are wondering where to start. Our recipes are sugar-free, dairy-free, gluten-free and above all, delicious. And often the portion sizes mean you will be able to feed the entire family with leftovers to spare.

Whether you’re looking for everyday meals you can put in the slow cooker or make in a hurry, or you want holiday dishes for entertaining and special occasions, we have a recipe for you. And don’t forget to check out our snack section for recipes that are perfect between meals, after school, or to take on the road for a picnic or healthy eating on the go.

Best of all, our delicious, allergy-friendly desserts like chocolate and cheesecake. Don’t think that allergies and food challenges mean no flavor for you and your family. Our Natural Living Family recipes prove that you can have both!

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