Recipes, Tips, & More

It is here!  Margaret Wright has released a long anticipated COOKBOOK!

140 pages of Healthy and Delicious recipes that have been honed after decades of experience.  Grab your e-book today for only $9.98 by clicking the book cover or the link below!


An Ounce of Prevention Cookbook

A sampling of the recipes you will find in the cookbook!



for a more authentic version:

  • 2 cups long grain white rice (uncooked)
  • 1 15-oz. can green pigeon peas, drained
  • 3 cups coconut milk
    1 cup water
  • Few sprigs of fresh thyme
  • 2 green onions
  • 1 Scotch Bonnet/habanero pepper
  • Salt & Black pepper to taste

or, try this almost equally tasty version:

  • 2 cups long grain white rice (uncooked)
  • 2 cups cooked red kidney beans or 1 15-oz. can drained
  • 3 cups coconut milk
  • 1 cup water
  • Few sprigs of fresh thyme or 1 tsp.
  • dried thyme leaves
  • 2 green onions
  • Salt & Black pepper to taste
  • 1 Scotch Bonnet/habanero pepper – optional
  • Salt & Black pepper to taste


For Authentic version:

Place all ingredients, except rice, in a pot and bring to a boil. Turn heat down to a low simmer. Add the rice. Remove from heat when the liquid is absorbed.


Place all ingredients in a rice cooker. Do not cut or pierce the hot pepper; it is there just for flavor. Remove before serving.

Serve hot.


Tastes and looks like an old-fashioned whole wheat bread!


  • 1 cup of cashew or almond butter
  • ¼ cup of coconut flour
  • 5 pasture-raised eggs
  • ½ tsp of aluminum-free baking powder
  • ½ tsp of baking soda
  • 2 tsp apple cider vinegar


Pre-heat oven to 350 degrees.

Gather all ingredients and let sit out at room temperature.

Place ingredients into Vitamix or blend tech blender. Can also use hand blender or food processor

Blend until well combined and smooth.

Pour batter into well-greased 8.5 x 4 loaf pan.

Bake 25-30 minutes.



  • 1/4 cup cacao powder or unsweetened cocoa powder
  • 3-5 Tbsp maple syrup (or use Stevia or a combination of maple syrup and stevia)
  • 1/2 tsp ground cinnamon (optional)
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract
  • 1 1/2 cups unsweetened almond milk (or 1/2 coconut milk + ½ water for creamier texture!)
  • 1/2 cup chia seeds


To a small mixing bowl add cacao powder (sift first to reduce clumps), maple syrup, ground cinnamon, salt, and vanilla and whisk to combine. Then add a little dairy-free milk at a time and whisk until a paste forms. Then add remaining dairy-free milk and whisk until smooth.

Add chia seeds and whisk once more to combine. Then cover and refrigerate overnight, or at least 3-5 hours (until it’s achieved a pudding-like consistency). It may also be helpful to give the mixture an extra whisk/stir once it has been in the refrigerator for 30-45 minutes.

Leftovers keep covered in the fridge for 4-5 days, though best when fresh. Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.



  • 3 to 4 tablespoons butter or coconut oil
  • 2 cups diced onions
  • 1 bay leaf
  • 1 large carrot, diced or julienned
  • 2 celery stalks, chopped
  • 3 cups sliced mushrooms (~12 oz)
  • 1 teaspoon dried tarragon
  • 1/2 teaspoon salt
  • 1/4 cup dry white or red wine
  • ¼ cup fresh lemon juice
  • ½ cup vegetable stock or water, heated
  • 1 tablespoon tomato paste
  • ½ cup chopped fresh parsley
  • 3 pounds chicken, quartered


Sauté the onions and bay leaf in the butter or oil until the onions are translucent. Add the carrots and celery and continue to sauté for a few minutes before adding the mushrooms, tarragon, and salt. Stir in the wine and lemon juice. Bring to a boil, cover, and simmer on low heat until the vegetables are just tender.

Combine the heated stock or water and the tomato paste and add to the vegetables. Add the chopped parsley.

Place the chicken quarters in an oiled baking pan. Spread the sauce on the chicken pieces. The sauce will be thick, but the chicken juices will thin it as it bakes. Bake covered at 350˚ for up to 60 minutes (depending on the thickness of the chicken and if it is boneless), until the chicken is cooked through.