Gloria P. Oberbeck, M.D. | Board Certified in Family Medicine | (303) 828-9200

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  • Almond Bread +

    4 1/2 cups almond meal
    1 tsp sea salt
    1 tsp baking soda
    5 eggs
    2 Tbsp agave nectar
    1 tsp apple cider vinegar

    1.) Preheat oven to 300 degrees F.

    2.) In a large bowl, combine all the dry ingredients.

    3.) In a medium bowl, beat the eggs and add the remaining wet ingredients.

    4.) Add the wet ingredients to the dry and mix thoroughly.

    5.) Transfer the mixture to a 5x9-inch standard loaf pan, lightly oiled (a spray oil makes it easy).

    6.) Bake for 60+ minutes or until a skewer/knife inserted in the bread comes out clean.

    7.) Cool and slice.

  • Braised Lentils, Spanish Style +

    (per Mark Bittman – How to Cook Everything Vegetarian)

    Makes 4 servings. Takes 45 minutes.

    Sauté on 5-7 min on med-high heat in 2 T olive oil:
    ½ onion chopped
    1 stalk celery
    1 carrot

    Add and sauté for one 1 minute:
    2 tsp minced garlic (I always add more)
    1 T smoked Spanish paprika
    ½ tsp saffron threads (optional- I leave this out)

    Add and bring to a boil:
    1 bay leaf
    ½ cup dry red wine
    2 cups vegetable stock or water
    1 cup dried brown lentils, washed and picked over

    Simmer partially covered (bubbling gently), stirring occasionally, adding fluid as necessary to prevent sticking and burning – until lentils are tender (25-35 minutes).

    I always at least double the recipe because it goes fast and leftovers taste even better.

    Braise – A cooking method by which food (usually meat or vegetables) is first browned in fat, then cooked, tightly covered, in a small amount of liquid at low heat for a lengthy period of time. The long, slow cooking develops flavor and tenderizes foods by gently breaking down their fibers. Braising can be done on top of the range or in the oven. A tight fitting lid is very important to prevent the liquid from evaporating. (Barron’s Food Lover’s Companion)

  • Buster's Best Ever Vegetexan Chili +

    (my father-in-law was gifted this recipe from a South Padre Island restaurant upon leaving the area)

    1 # mushrooms, quartered
    2 chopped onions
    3 C cooked beans (pinto, kidney, lima)

    Saute above in 2 + T oil until onions are soft.

    Then add:
    3 chopped tomatoes (or diced can equivalent)
    ½ can Herdez hot sauce
    3 T tomato paste
    4 cloves garlic
    1 C sliced celery
    1 C sliced carrots
    1 t each cumin,basil,chili powder
    ½ C burgundy
    ½ C tamari

    Simmer three hours.

    Great alone or topped with cheese, chopped raw onion, sour cream, avocado slices.

  • Creamy Carrot Soup +

    (adapted from Mark Bittman’s How to Cook Everything Vegetarian)

    3 T butter or coconut oil
    1 small onion, sliced
    1 pound carrots, roughly chopped
    1 large starchy potato ( I omit this )
    salt and freshly ground pepper
    5 C vegetable stock or water
    1/2 c cream (good +/- cream, & can sub coconut milk)
    1/4 c chopped parsley for garnish (not necessary)

    1 - put butter or oil in a large, deep saucepan or casserole over medium heat. When the butter melts or the oil is hot, add the vegetables. Season with salt and pepper and cook, stirring occasionally, for about 15 minutes, until the carrots soften a bit. Add the stock and cook until the vegetables are very tender, 15 - 20 minutes.

    2 - Use an immersion blender to puree the soup in the pan. Adjust the seasoning. If using a cream – add immediately prior to serving.

    Creamy Celery Soup. Substitute celery for the carrots; reserve the celery leaves for garnish if they're green and fresh: otherwise use parsley or dill for garnish.

  • Gluten-Free Low Carb Brownies +

    Modified from The Primal Blueprint Cookbook

    1 3/4 cups walnut meal (Grind up 1 3/4 c. raw walnuts in a food processor until it looks like breadcrumbs)
    3/4 cup cocoa
    3/4 tsp baking powder
    3/4 tsp baking soda
    pinch of salt
    2 large eggs*
    1 cup coconut milk (or milk or other milk substitute)
    1/3 cup maple syrup*
    2 tsp vanilla extract
    1/3 cup gently melted extra virgin coconut oil (or butter or other mild vegetable oil)

    *room temperature

    Grease a 13 x 9 or 8 1/2 x 11 inch pan.

    In a medium bowl, mix the walnut meal, cocoa, baking powder, baking soda, and salt.

    In a small bowl, whisk the eggs for a minute, then add the coconut milk, maple syrup, vanilla, and oil, whisking until completely blended.

    Immediately add the wet mixture to the dry mixture, mixing until there are no dry pockets.

    Pour the mixture into the pan.

    Bake for 35-40 minutes at 350 F. Cool before cutting

  • Gypsy Soda Bread +

    This simple rustic bread uses one of my favorite gluten-free baking mixes- Pamela's Ultimate Baking and Pancake Mix. If you have a different favorite gluten-free baking and pancake mix, feel free to use it instead.

    Dry ingredients:
    2/3 cup Pamela's Ultimate Baking Mix - or other self-rising GF baking mix
    1/2 cup Bob's Red Mill Gluten-Free Cornmeal - or almond meal if you avoid corn
    1/2 cup sorghum flour
    1 teaspoon baking soda
    1 teaspoon baking powder
    1/3 cup light brown sugar
    1 teaspoon xanthan gum

    Wet Ingredients:
    3/4 cup buttermilk or plain hemp/nut milk with 1 teaspoon apple cider vinegar or lemon juice added* see notes
    2 large free-range organic eggs- room temperature- or Ener-G Egg Replacer
    4 tablespoons light olive oil

    Stir In:
    1 rounded teaspoon caraway or anise seeds, to taste
    1/2 cup golden raisins, dried cherries, dates, or currants


    Preheat oven to 350ºF. Lightly oil a 7 or 8-inch cake pan and dust it with cornmeal (or almond meal).

    Whisk the dry ingredients together in a large mixing bowl.

    Whisk the wet ingredients together in a separate bowl.

    Make a well in the center of the dry ingredients and slowly pour the wet into the dry ingredients, gently mixing as you go [I use a soft silicone or rubber spatula]. When the dough is evenly moist, add the caraway and raisins. Stir only briefly to mix them in.

    Scrape and spoon out the dough into the prepared cake pan; and using moist palms, flatten and shape the dough into a round loaf. Sprinkle with a very light dusting of cornmeal or gluten-free flour.

    Place the pan into the center of a preheated oven. Bake for about 30 minutes, until the loaf is golden and crusty. Insert a wooden toothpick into the center if you like, to test for doneness. It should feel firm and "thump" as if it is hollow when you tap it.

    Cool on a wire rack for ten minutes; and turn the loaf out of the pan to cool to room temperature - although it's best warm and tender from the oven, I think, even if it crumbles a bit.

    Serves 8.

    Read more:

  • Lentil Spaghetti Sauce +

    (adapted from American Heart Association Cookbook 1989)

    Sauté in ½ c olive oil:
    1 onion
    2 grated carrots
    3 garlic cloves

    Add and simmer covered for 30 minutes:
    4 c vegetable broth
    1 ½ c lentils, washed
    freshly ground black pepper
    1 dried chili pepper, crumbled

    Add and simmer uncovered for one hour:
    ¼ tsp basil
    ¼ tsp oregano
    1 Tbsp vinegar
    16 oz jar tomatoes
    6 oz jar tomato paste

    Good over pasta, polenta, veggies. Top with fresh Parmesan.

  • Magic Mineral Broth +

    6 unpeeled carrots, cut into thirds
    2 unpeeled yellow onions, cut into chunks
    1 leek, white and green parts, cut into thirds
    1 bunch celery, including the heart, cut into thirds
    4 unpeeled red potatoes, quartered
    2 unpeeled Japanese or regular sweet potatoes, quartered
    1 unpeeled garnet yam, quartered
    5 unpeeled cloves of garlic, halved
    One-half bunch of fresh flat-leaf parsley
    One 8-inch strip of kombu (a type of dried seaweed)
    12 black peppercorns
    4 whole allspice or juniper berries
    2 bay leaves
    8 quarts cold filtered water
    1 teaspoon sea salt

    Rinse the vegetables well, including the kombu. In a 12-quart (or larger) stockpot, combine all ingredients except salt. Fill the pot with water to 2 inches below the rim, cover, and bring to a boil. Remove the lid; reduce heat to low; and simmer, uncovered, for at least 2 hours. Add more water if needed to keep vegetables covered. Simmer until the full richness of the vegetables can be tasted. Strain through a large, coarse mesh sieve. Add salt to taste. Let cool to room temperature before refrigerating or freezing.

    (Adapted from The Cancer-Fighting Kitchen. Courtesy of Rebecca Katz)

  • Yogi Tea +

    • 3 quarts water
    • 20 whole cloves
    • 20 whole green cardamom pods, crushed
    • 20 whole black peppercorns
    • 5 whole sticks cinnamon
    • 3-5 slices fresh ginger

    Bring to boil and then simmer for one hour. (place cloves, cardamom, peppercorns in tea ball or cheese cloth)

    Then, dip one black tea bag (I use decaf) in for one-two minutes.

    Remove tea bag and let sit for two – three hours or overnight.

    Strain tea and discard the used spices. Reheat before serving.

    Good with honey and cream/milk or plain.

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