About Tammi Murphy

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So far Tammi Murphy has created 48 blog entries.

Zucchini Cannelloni

We are always looking for vegan options for easy weeknight meals as a way to lower our meat consumption. This simple and healthy dish can easily be tossed together within minutes. Did I mention you can freeze the cashew cheese to make this dish even quicker? Yields 3-4 servings Ingredients 2 cup cashews soaked for 4-6 hrs 6 tbsp olive oil 8 tbsp filtered water 1/2 tsp sea salt 1/2 tsp garlic granules Hefty dash of pepper 2 lemons (juice from) 2 medium zucchini squash 2 c. of homemade tomato sauce or clean store bought tomato [...]

Zucchini Cannelloni2020-08-26T10:15:44-04:00

Peruvian Inspired Chicken Soup

One of our favorite Peruvian restaurants in Charlotte makes this amazing chicken and rice soup. Unfortunately, pretty sure it’s loaded with MSG because I get a massive headache after eating it.  This was our spin on a healthier version that I often make with leftovers.  It makes for a quick and easy meal on busy school nights.. Serves 4 Nut-free, Casein-free, Gluten-free, Grain-free, Egg-free, Soy-free Ingredients 6 c. Homemade chicken broth (cooked under 3 hrs and no vinegar) 2 c. Shredded chicken (used WF naked organic rotisserie chicken) 2 c. White or Brown Rice (cooked) (optional) [...]

Peruvian Inspired Chicken Soup2020-10-02T12:42:30-04:00

Fall Roasted Veggie Salad

This beautiful salad is a great way to sneak in some extra vegetables and nutrients!  Our son is more inclined to eat it because of the little sweetness provided by the sweet potato and fruit. While we prefer to eat it as the main dish, it can also be served as a side. Simply dress with olive oil, salt and pepper! Ingredients 1 small-medium sweet potato (chopped) 1/2 small red onion (cut into chunks) 1 large carrot (peeled and chopped) 1/2 Bartlett pear 1/2 c. sugar snap peas (chopped) 1/4 c. raw walnuts (pecans would work [...]

Fall Roasted Veggie Salad2019-09-24T16:51:12-04:00

Egg Salad

We’ve often struggled with lunchbox options, and were thrilled to introduce this clean option into our rotation. This delicious and easy to make recipe is more like one big deviled egg, compared to the typical egg salad. We try to serve this over a bead of mixed greens, wrapped in a lettuce wrap or served with raw vegetables for some fiber and avoid the possibly of protein fermentation in the gut. Unfortunately, egg sensitivities and egg allergies are becoming more and more common. If you fall into this category, you will absolutely want to avoid this [...]

Egg Salad2019-09-24T16:48:36-04:00

Roasted Pumpkin/Squash Seeds

With this recipe, we were once again trying to consume as much magnesium as possible.  Pumpkin and squash seeds contain some of the highest sources of magnesium found in whole food and are hugely anti-parasitic, especially with the hull! These incredible seeds also freeze well, so use the opportunity when in season to freeze any extras. They are surprisingly enough, a big favorite in our house. Ingredients 1 1/4 c. raw pumpkin or squash seeds 2 tbsp. avocado oil or melted coconut oil 1/4 tsp. sea salt Instructions Preheat oven to 350 and line cookie sheet or [...]

Roasted Pumpkin/Squash Seeds2019-09-24T16:46:17-04:00

Cranberry Sauce

Holidays can be tricky with extended family! This simple recipe doesn’t add any extra stress to the holiday food prep and is a simple way to make a traditional holiday dish a little more healthy. Most store bought options contain gelatin, natural flavors, corn syrup and other inflammatory sources of free glutamate. In my opinion, this tastes far better than any canned option out there.  This recipe can easily be made ahead and frozen prior to the big day. Ingredients 10 oz package fresh or frozen cranberries 1/2 c. Freshly squeezed orange or apple juice 1/3 [...]

Cranberry Sauce2020-10-02T12:45:32-04:00

Trail Mix

Looking for a quick snack while on the run? I’ve looked high and low for a cleaner trail mix option, but they are often packed with sources of glutamate (MSG), anti-caking agents, and inflammatory additives. While different variations can be made, we try to store a chocolate free variety of this in my car and carry-on at all times. Ingredients 1 cup Roasted & Salted Almonds – Because all other ingredients are raw, I prefer to use roasted & salted almonds for this recipe. While it will very slightly increases the glutamate risk, I find it really [...]

Trail Mix2020-10-02T12:46:40-04:00

Granola (Nut-free)

Nut free, gluten free, casein free, egg free, vegan Ingredients 4 c. organic gluten free rolled oats 3/4 c. raw pumpkin seeds 1/2 c. raw watermelon seeds 1/4 c. full fat shredded coconut 1/4 c. flax seeds 3/4 tsp Himalayan salt ½ tsp cinnamon ½ cup melted coconut oil or avocado oil ¼ c. pure maple syrup ¼ c. honey 1 tsp. homemade vanilla extract Instructions Preheat oven to 350.  Line jellyroll pan with parchment paper. In a large mixing bowl, combine the oats, seeds, salt and cinnamon. Stir to blend. Pour in the oil, maple syrup and/or [...]

Granola (Nut-free)2020-10-02T12:52:51-04:00


Recipe adapted from the amazing Danielle Walker at, Against All Grain.  I highly encourage her cookbooks; Delectable Paleo Recipes, Meals Made Simple & Celebrations. While all ingredients are not low glutamate approved, most can easily be adapted. Ingredients 3 eggs 1 cup raw cashews 1/3 cup homemade almond milk (or any homemade non-dairy milk/we’ve also used water without any major issues) 3 tablespoons honey 3 tablespoons coconut oil, melted ¼ teaspoon sea salt ¾ teaspoons baking soda 3 tablespoons coconut flour (homemade preferred) Instructions Preheat waffle iron. Combine eggs, cashews, homemade milk, honey, and melted coconut oil into a high powered [...]


Nut Free Paleo Pumpkin Bread

Ingredients 3/4 cup roasted pumpkin 3 eggs 1/3 cup pure maple syrup or honey (honey preferred) ¼ cup liquid coconut oil or oil of choice 1 cup freshly ground pumpkin seeds (Go Raw) 1/4 cup coconut flour (homemade is preferred) ½ tsp Himalayan salt ¾ tsp baking soda 1 tsp ground cinnamon 1 tsp ground nutmeg ½ tsp ground cloves ¼ tsp ground ginger Additional coconut oil or oil of choice for greasing the pan Instructions Preheat oven to 325 Line loaf pan with parchment paper and grease sides with coconut oil or oil of choice. Grind pumpkin [...]

Nut Free Paleo Pumpkin Bread2020-10-02T13:17:00-04:00
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