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!

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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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Various recipes found online, tweaked for proper
food combining and Regenerative Eating guidelines.


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Raw Tomato Sauce


1 1/2 pounds plum tomatoes, chopped or other type of tomato
1/3 cup diced fresh part-skim mozzarella <— omit or use cream cheese to stay neutral
2 tablespoons chopped Kalamata olives
2 tablespoons red-wine vinegar <— omit
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
2 teaspoons chopped fresh basil
2 teaspoons chopped fresh marjoram
1/4 teaspoon salt <— use veggie salt or sea salt or omit
Freshly ground pepper, to taste  <— use paprika or omit

Combine tomatoes, mozzarella, olives, vinegar, oil and garlic. Add basil, marjoram, salt and pepper to taste. Let stand to allow tomatoes to release their juices.


RAW tomato sauce can be combined with any other food.



Baked Parmesan Tomatoes


4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt <— use veggie salt or sea salt or omit
Freshly ground pepper, to taste  <— use paprika or omit
4 teaspoons extra-virgin olive oil

Preheat oven to 450 degrees F. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.


Cooked tomato + cheese = Serve with protein,
not with any carbs.



Melon, Tomato, and Onion Salad with Goat Cheese


1 cup very thinly sliced sweet white onion, separated into rings
1 small firm ripe melon < omit or substitute acid fruit or sweet veggie if sensitive to melons
2 large tomatoes, very thinly sliced
1 small cucumber, very thinly sliced
1/2 teaspoon kosher salt < use veggie salt or sea salt or omit
1/4 teaspoon freshly ground pepper  <— use paprika or omit
1 cup crumbled goat cheese <— or feta, ricotta, cottage, etc.
1/4 cup extra-virgin olive oil
4 teaspoons balsamic vinegar <— omit or substitute citrus juice such as lemon or lime
1/3 cup very thinly sliced fresh basil

Place onion rings in a medium bowl, add cold water to cover and a handful of ice cubes. Set aside for about 20 minutes. Drain and pat dry. Meanwhile, cut melon in half lengthwise and scoop out the seeds. Remove the rind with a sharp knife. Place each melon half cut-side down and slice crosswise into 1/8-inch-thick slices.


Make the salad on a large platter or 8 individual salad plates. Begin by arranging a ring of melon slices around the edge. Top with a layer of overlapping tomato slices. Arrange a second ring of melon slices toward the center. Top with the remaining tomato slices. Tuck cucumber slices between the layers of tomato and melon. Sprinkle with salt and pepper. Top with goat cheese and the onion rings. Drizzle with oil and vinegar. Sprinkle with basil.


Cheese should be the only protein or can be used sparingly
with another protein.
Do not serve with any carbs.


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Green Beans with Smoked Bacon and Onions


2 pounds green beans, trimmed
2 1/4 teaspoons salt <— use veggie salt or sea salt or omit
4 slices smoked bacon, thick-cut, cut into 1-inch-wide strips
1 medium onion, cut into 1-inch pieces

Blanch the beans:
Prepare an ice bath. Bring a large saucepan of water to a boil. Add the beans and 2 teaspoons salt, and cook just until the beans turn bright green -- about 7 minutes. Drain the beans and plunge them into the ice bath until they're cool. Remove beans from the bath, and drain on a towel.


Cook the bacon:
Add the bacon to a large skillet over medium-high heat and cook until golden brown and lightly crisp. Drain all but 2 tablespoons of the bacon fat.

Finish the beans: Add the blanched beans, onion pieces, and remaining salt and toss to completely coat with the fat. Reduce heat to medium, and cook until the beans are warmed through and the onions have softened -- 4 to 5 minutes. Serve immediately.


Bacon digests as fat so it combines well with all foods.
This can be served with either protein or carbs.


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Chilaquiles Casserole


1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 can black beans, rinsed
1 can (8 ounces) diced tomatoes, drained < use mushroom and red pepper instead
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoons salt
12 corn tortillas, quartered
1 can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese < use cream cheese mixed 1:1 with nutritional yeast instead

Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking dish with cooking spray.


Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.


Scatter half the tortilla pieces in the baking dish. Top with about half the vegetable mixture, about half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.


Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.


Black beans + corn tortillas = starch dish.
Do not serve with protein or cooked tomato.



Tijuana Torta


1 can black beans, or pinto beans, rinsed (see Tips & Techniques)
3 tablespoons prepared salsa < use fresh pico de gallo instead
1 tablespoon chopped pickled jalapeño <use fresh, not pickled
1/2 teaspoons ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice <—omit
1 16- to 20-inch-long baguette, preferably whole-grain
1 1/3 cups shredded green cabbage

Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.


Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you're left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.


Tips & Techniques

While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. Or, if you have the time, cook your own beans from scratch.


Awesome yummy Mexican veggie sandwich (even better with crispy bacon)!

Do not serve with protein.



Mini Chile Relleno Casseroles


2 diced green chiles, drained and patted dry
3/4 cup frozen corn, thawed and patted dry <—substitute okra or diced carrot
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1 1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 teaspoon salt


Preheat oven to 400 degrees F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.


Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.


Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.


Egg whites/whole eggs, cheese, milk = protein.
Do not serve with any carbs.


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Fresh Green Bean Casserole


2 pounds green beans, trimmed <or use convenient steam-in-bag green beans
1 tablespoon olive oil
6 cloves garlic, finely chopped
2 cups fresh bread crumbs, made from 5 slices country bread <use nutmeal instead to keep neutral
2 tablespoons butter, melted
1 teaspoon salt <— use veggie salt or sea salt or omit
1 teaspoon ground black pepper <— use paprika or omit

Heat oven to 400 degrees F.


Fill a large bowl halfway with ice water, and set aside. Bring a large stockpot with water to a boil. Add the green beans and cook until tender -- about 5 minutes. Immediately transfer beans to the ice water to cool. Strain and blot dry.


Heat the olive oil in a medium skillet over medium heat. Add the garlic, and cook until soft. Remove from heat, toss in the bread crumbs, butter, salt, pepper, and the blanched beans. Transfer to a 6-cup baking dish.

Bake until the beans are tender and the bread crumbs are golden -- 18 to 20 minutes. Serve hot, warm, or at room temperature.


Steam the green beans instead—boiling drains away too many nutrients unless consuming the water.

Reduce baking time if using steamed green beans. This can be served with either protein or carbs.


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Stir-Fried Vegetables with Toasted Cashews


3 tablespoons canned chicken broth or homemade stock < use veggie stock or water, never meat stock
1 teaspoon cornstarch < omit
3 tablespoons cooking oil
2/3 cup cashews
Dried red-pepper flakes
1 pound mushrooms, sliced thin
1/2 teaspoon salt <— use veggie salt or sea salt or omit
4 scallions, white bulbs sliced thin, green tops chopped and reserved separately
3/4 teaspoon Asian sesame oil
3 cloves garlic, minced
1 pound broccoli, thick stems removed, tops cut into small florets (about 1 quart)
1 1/2 pounds napa (Chinese) cabbage (about 1/2 head), shredded (about 1 1/2 quarts)
1 tablespoon oyster sauce < omit
2 tablespoons soy sauce

In a small bowl, combine 1 tablespoon of the broth with the cornstarch. In a wok or a large nonstick frying pan, heat 1/2 tablespoon of the cooking oil over moderately high heat. Add the cashews; cook, stirring, until starting to char, 1 to 2 minutes. Transfer the nuts to a medium bowl and add a pinch of red-pepper flakes.


In the same pan, heat 1 tablespoon of the cooking oil over moderately high heat. Add the mushrooms and 1/4 teaspoon of the salt and cook, stirring occasionally, until golden brown, about 5 minutes. Transfer to the bowl with the cashews. Stir the scallion greens and sesame oil into the mushroom mixture.


Heat the remaining 1 1/2 tablespoons of cooking oil over moderately high heat. Add the scallion bulbs and garlic; cook, stirring, about 30 seconds. Add the broccoli and cook, stirring, for 1 minute. Add the cabbage; cook, stirring, until the cabbage wilts, about 2 minutes. Stir in the remaining 2 tablespoons broth and 1/4 teaspoon salt, 1/4 teaspoon red-pepper flakes and the oyster and soy sauces. Stir the cornstarch mixture, add it to the pan, and bring to a boil. Cook, stirring, until the sauce coats the vegetables, about 1 minute. Serve topped with the mushroom mixture.


If using veggie stock or water, this combines with any other food.



Asian Sesame Noodles


8 ounces soba noodles < substitute soy or no-carb noodles to keep meat
1 bag (10-ounce) shredded (matchstick) carrots
8 ounces snow peas, strings removed
1 tablespoon vegetable oil
1 pound chicken-breast tenders, halve lengthwise < or use bacon if keeping noodles
1 tablespoon grated peeled fresh ginger
3 tablespoons reduced-sodium soy sauce
1 teaspoon Asian sesame oil

Heat covered saucepot of salted water to boiling on high. Add noodles and cook as label directs, adding shredded carrots 4 minutes and snow peas 2 minutes before noodles are done.


Meanwhile, in 12-inch nonstick skillet, heat vegetable oil on medium 1 minute. Add chicken, ginger, and 2 tablespoons soy sauce, stirring to coat. Cook about 10 minutes or until chicken is no longer pink throughout, stirring often. Remove from heat.

Drain noodles and vegetables; add them to chicken in skillet along with sesame oil and remaining 1 tablespoon soy sauce. Toss ingredients gently to combine.


If using no-carb noodles, this is a protein dish. Do not serve with any carbs.

If substituting bacon for meat and keeping soba noodles, do not serve with protein.

If substituting bacon and using no-carb noodles, this can be served with either protein or carbs.



Broccoli and Yellow Pepper Sauté


1 bunch broccoli
2 tablespoons olive oil
2 medium yellow bell peppers
1/8 teaspoon crushed red pepper
1/3 cup reduced-sodium chicken broth < use veggie stock or water
1/2 teaspoon salt < use veggie salt or sea salt or omit

Trim broccoli; cut into 3 x 1 1/2-inch pieces; set aside.


Core and seed peppers, and cut them into 1/4-inch strips. In 12-inch skillet over medium-high heat, heat olive oil; add peppers and crushed red pepper; cook about 4 minutes, stirring frequently until crisp-tender.


Using slotted spoon, remove peppers to bowl; set aside.


In same skillet over medium-high heat, bring chicken broth to boil; add reserved broccoli and 1/2 teaspoon salt. Reduce heat to medium; cook, covered, about 8 minutes until crisp-tender, uncovering occasionally to stir.


Return yellow peppers to skillet; stir to heat through.


Using veggie stock makes this recipe neutral, so it
can be served with either protein or carbs.


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These are just a few examples of how recipes can be found anywhere and can always
be tweaked to follow proper food combining and Regenerative Eating guidelines.




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