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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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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Protein Brownies

No need to deny yourself brownies after a protein meal—just make them compatible by giving this simple and delicious recipe try!



2 large eggs
3 1-oz squares unsweetened baker's chocolate, melted
1/2 Cup Tupelo honey
1/4 Cup stevia
1/4 Cup each almond flour and soy flour
3 Tblsp butter, melted
1 tsp vanilla
1/2 tsp baking powder

1/2 Cup chopped walnuts and/or pecans
1/2 Cup plain raisins
1 Tblsp Saigon cinnamon

Combine eggs and stevia, beat until light. Mix melted butter, honey, and optional cinnamon with melted chocolate, then add this mixture to eggs and beat to blend. Sift flours and baking powder in and mix well. Stir in vanilla and optional nuts and raisins.


Spread brownie batter in buttered square cake pan and bake at 350F for 20-25 minutes. Brownies are done when a toothpick inserted in the middle comes out clean. Let cool and then cut into small squares.


(Protein brownies can be enjoyed immediately after protein or alkaline meals, but not until at least 3 hours after eating any carbs.)



Real Ice Cream


3 Cups thin cream
1 Cup heavy cream
6 Tblsp Tupelo honey
1 tsp vanilla

Combine ingredients and freeze in ice cream freezer. Vegans can substitute coconut milk for cream, use chia seeds to thicken, and sweeten with pure agave nectar.


(Alkaline dessert, compatible with any meal.)


This is a very basic vanilla ice cream to which you can add all kinds of things to make interesting variations while keeping it alkaline and all-compatible. Some examples:

Nuts—Add 1/2 Cup any nuts except soy or peanuts

Coconut—Substitute 1 Cup coconut for 1 Cup thin cream

Mocha—Substitute 1 1/2 Cups heavy cream + 3/4 Cup coffee for all thin cream, and add 1 tsp more vanilla

Chocolate—Add 2 oz melted unsweetened chocolate

Blend these recipes to mix and match flavors. Also add raisins, cinnamon, nutmeg, rum flavoring, etc. to any mix in small quantities.


If other fruits besides raisins are desired, add them, but then the Ice Cream becomes compatible only with the same foods as those fruits (acid fruits with protein, sweet fruits with carbs).


                            Peach Sundae with pineapple, cherry, raspberry, and chocolate sauce


Homemade Tootsie Roll

Most recently I played with this recipe to make it compatible with either carbs or protein (carb-compatible as is, see link), so then it is also alkaline instead of acid-forming, which is always a plus in a dessert!


I used the recipe linked above, except I substituted Tupelo honey, a stevia/agave blend from Wholesome Sweeteners (check your stevia—most of them are blended with sugars or artificial sweeteners, which defeats the purpose by making them incompatible with proteins) in place of the powdered sugar (only needed about half as much), and coconut flour for the milk powder (about 1/2 Cup).


Kid and hubby both loved them!

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Recipe Index