The Art and Science of Regenerative Eating: Building Better Health One Meal at a Time

Eat mostly fruits and veggies—mostly raw—and
keep carbs, dairy, flesh & soy proteins separate
to regain and retain better health!

Take my FoodMagick 4-Day Challenge
and feel for yourself what a difference
Regenerative Eating can make!

Hello and welcome, Friend!

My name is Sandra Mach, and I am
a Regenerative Eating practitioner
who wants to help you learn how
easy and delicious it can be to
achieve the best health of your life
just by playing with your food.

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Potato Pancakes


1 1/2 Cups grated raw carrot
1 Cup grated raw potato
2 egg yolks
1/2 Cup potato flour
1/4 Cup cooked spinach, finely chopped
1 Tblsp onion juice
1 tsp baking powder
3/4 tsp vegetable salt

Sift dry ingredients together. Beat egg yolks until light. Combine with other ingredients. Add butter to hot skillet and pan-fry potato cakes to golden brown on bottom. Melt more butter on top, then turn over to brown top side. Serve with scrambled egg yolks and crispy bacon for a hearty breakfast.


(Carb meal, do not serve with acid fruits or concentrated proteins.)



Veggie Soup


4 Cups water 
1 Cup sliced red pepper 
1/2 Cup diced carrot
1/3 Cup sliced celery
1/4 Cup diced turnip
4 Tblsp butter
2 Tblsp minced onion
1 tsp minced parsley

Combine ingredients and simmer until all veggies are tender. Top with diced avocado and/or crumbled crispy bacon for a heartier meal. For creamy soup, use 3 Cups water + 1 Cup cream instead of 4 Cups water.


Making your own soups and sauces is a great way to use up older veggies and veggie leftovers instead of tossing them out. Substitute any veggies on hand (except starchy, no tomato either) in similar quantities as above, season with choice of herbs, etc.


(Alkaline meal, compatible with any other food.)



Basic Oil Dressings

Can contain any or all of the following:

* Olive oil, flaxseed oil, or a mix of both (dressing made with any amount of flaxseed oil should be kept cold and only used cold as on raw salads; do not even drizzle flaxseed oil onto heated foods)

* Herbs such as basil, oregano, thyme, sage, rosemary, cilantro, etc blended to taste (make different batches with different blends for “themed” dressings)

* Minced garlic, onion, carrot, pepper, and other vegetables as desired (I like to use Litehouse freeze-dried herb and minced veggie blends)

* Lemon, lime, orange, grapefruit, or other acid fruit juice for vinaigrette-style twang (keep cold; compatible with concentrated proteins, use grated rind instead to make compatible with all foods)

Dressings made with only olive oil, dried herbs and dried veggies can be kept out at room temperature. If there are any fresh ingredients or juices in the dressing, it should be kept cold and used up soon. If there is any flaxseed oil included, it must be kept cold and used only on cold salads, never on hot food.


Always use oil dressing sparingly and stir or fold it into food in small amounts until you know how you like it. A little goes a long way with these very flavorful dressings, and the flavors often intensify with time.


Some simple starters, for example:

Pour 1/4 to 1/2 cup olive oil into a container suitable for spooning or pouring from later. Add herbs and minced veggies to taste. Experiment with it—start with a small amount like 1 tsp each and let sit for 10 minutes before tasting, then add more as needed. Use this version on any salad with any meal, drizzle on any cooked veggies, etc.


For vinaigrette-style (a.k.a. French dressing), add 1 part acid fruit juice such as lemon or lime to 3 parts oil, and keep cold. For tomato vinaigrette, add 1 part crushed tart tomato to French dressing. Use these versions on salads or veggies served alone or with protein, not with any carbs. Same if you use canned tomato bits, juice, or paste. For all-compatible vinaigrette, use twice the grated citrus rind instead of juice, and any tomatoes added should be raw.


If using olive oil with fresh raw tomato but no other acid fruit or juice, this tomato non-vinaigrette must still be kept cold but can be used on any salad, in any meal, with carbs or with proteins. Blend with fresh basil and pine nuts for a nice pesto to toss with fresh-cooked pasta, too. YUM!

Explore new tastes by using different herb and veggie combinations. Try blending with nuts and fats like avocado, crisp crumbled bacon, and hard-boiled egg yolk, too...


Use your imagination, and never stop playing with your food!



Smothered Steak

Rub hot pan with butter. Brown 4 small 1” thick steaks quickly on both sides and then remove from pan. Add 2 Tblsp butter and brown 3 pints sliced onions in it. Sprinkle with vegetable salt (e.g. Mrs. Dash) and paprika. Place steak on onions, cover and cook until steak is tender—Porterhouse or sirloin will take about 15 minutes; lesser cuts such as round, rump, or flank steak can take up to an hour. Dish out steaks and then cover with onions.


(Concentrated protein meal, do not serve with sweet fruits or carbs.)



Steamed Asparagus

Lightly steam a 1-pound bunch of asparagus, cut into smaller pieces if needed. Combine with 3 Tblsp butter, olive oil, sour cream, or cheese sauce (see recipe), 1/4 Cup each diced tomato and yellow bell pepper, and favorite herbs to taste. Toss to coat evenly, sprinkle with a little lemon juice and sea salt to serve.


(Alkaline dish, compatible with concentrated proteins. Omit lemon juice to serve with carbs.)



Cheese Sauce


1/2 Cup heavy cream
1/2 Cup cream cheese
1 tsp each minced onion, sweet pepper, carrot, sea veggies, garlic, herbs, vegetable salt, paprika, lemon rind, etc. for a max of 4 Tblsp combined. Play with it! (No tomato to keep compatible with all foods.)

Mix together and warm up as needed to use as dip or for pouring over any other foods. For a tangier cheesy taste, add 1/4 Cup nutritional yeast and more cream.


(Alkaline dressing, compatible with all foods.)



Peach Sherbet


2 Cups peaches, pureed, ice cold
1 Cup whipped heavy cream
1 Cup cold unsweetened vanilla almond milk
1/4 Cup Tupelo honey (or 1 Tblsp stevia)

Combine ingredients and freeze in suitable container. Substitute any acid fruit for peaches, or yogurt, milk or buttermilk for almond milk if desired.


(Alkaline dessert, compatible with concentrated protein meals. Substitute sweet fruit for acid fruit and stick with plant milk to serve after carb meal.)


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Take the FoodMagick 4-Day Challenge and feel
what a difference Regenerative Eating makes!


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