(Please note: All of these recipes are 100% gluten-free, 100% guilt-free, and 100% delicious)

Monday, November 7, 2016

Homemade Sourdough Bread

A slice of good homemade bread is probably my favorite thing in this world, but unfortunately gluten does not agree well with many.

But did you know that with the proper usage and preparation of wheat, you can in fact make delicious bread that is very satisfying, full of probiotics, and is essentially gluten free, thanks to the fermentation process!?

This recipe was created by my ever-so-talented dad, who wanted to use his large supply of wheat, but in the BEST way possible. 

Thanks dad for sharing with all of us! xo


- 2 cups filtered water
- 4 cups hard red winter wheat, (plus an additional 3 cups), coarsely ground
- 1 teaspoon cinnamon
- 3/4 teaspoon unrefined sea salt
- 1/4 stick of hormone-free butter or 2 tablespoons extra virgin coconut oil
- 1 tablespoon raw honey
- 2 eggs, preferably from pastured hens
- optional: sunflower seeds to sprinkle on tops


1.  Using a standing mixer, put all ingredients, (EXCEPT for additional 3 cups of wheat), in mixing bowl, and mix on low for 10 minutes.  Turn off mixer, and let rest for another 10 minutes.

2.  Mix again for 10 minutes on low, with dough hook.  While mixing, slowly add additional coarse-ground flour, 1/4 cup at a time, until the dough pulls away from, and cleans the sides of the mixing bowl; (You might not need the full 3 cups to do this.)

3.  Remove dough hook and cover bowl with a damp cloth.  Place bowl in oven with the oven light turned on.  (It will maintain about 80 degrees and rise a little faster).

4.  After it doubles in size, remove from the oven and mix again for 5 minutes.

5.  Cut in half and place in 2 buttered bread pans.  Sprinkle a few sunflower seeds on top if desired. 

6.  Place bread pans in oven with the light still on.

7.  When the dough reaches the top of the pans, or a little higher, turn the oven on to 350 degrees.

8.  After 1 hour, put a candy thermometer in the center of the loaf, and make sure it reaches 190 degrees to assure the center of the bread is cooked.

9.  Dump out the loaves on a cooling rack and brush a little butter on the top of the loaves.

10.  Put a dish towel over tops, and allow them to cool.

11.  Enjoy!

Makes 2 loaves

Store on counter with plastic wrap gently wrapped around it.

*Note:  It gets more firm as the days go on, so I enjoy slicing up cubes, and topping with a little coconut sugar, cinnamon and cream for a filling snack.

Friday, October 14, 2016

Cherry Chocolate Protein Smoothie

This smoothie gets the antioxidants from the cherries, the protein from the protein powder and nut butter, the healthy fats from the coconut milk and avocado, and the omega 3's from the chia-seeds.  But, this smoothie is basically a healthy milkshake; it's that good!  It's nutritious, balancing, and insanely delicious and satisfying.

But good luck enjoying your full portion if you have cute little food thieves hangin' around. ;)

- 1 1/2 cups frozen organic cherries (I buy mine from Costco)
- 2 ripened bananas
- 1 small avocado
- 1 scoop chocolate protein powder (I like this kind)
- 1 heaping tablespoon of almond or peanut butter
- 1/4 cup chia-seed gel (recipe here)
- 1 BPA-free canned coconut milk (I like this kind)
- handful of spinach or other greens
- Optional: handful of ice cubes 

1.  Place all ingredients in a high-speed blender, and blend until smooth and creamy.
2.  Serve immediately and enjoy!

Approximately 2-3 servings

Tuesday, October 11, 2016

Immune-Boosting Chicken Soup

Tender pieces of chicken, fresh vegetables, herbs and spices is what makes this soup healing, detoxifying, and immune boosting.

If I ever feel a sickness coming on, or just want to make my body scream with joy, this is my go-to soup! 

Oh, and it tastes divine. :)


- 1 1/2 to 2 lbs organic chicken breasts
- 2 tablespoons extra virgin coconut or olive oil
- 1 large onion, finely chopped
- 2 cups celery, chopped
- 2 tablespoons fresh ginger, minced
- 4 garlic cloves, minced
- 2 quarts chicken broth (homemade is best, or I like this kind)
- 2 cups carrots, sliced
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon ground turmeric
- 2 teaspoons unrefined sea salt
- 1/2 teaspoon black pepper
- 1 large head of broccoli, cut into small florets
- 1 1/2 cups frozen peas
- 1/4 cup fresh parsley


1.  Trim any excess fat off of the chicken, place in a large skillet, cover with water, sprinkle with salt, and turn to high heat.  Once it reaches a boil, turn down to a simmer, partially cover, and cook for 10 minutes.  Remove skillet from heat, cover, and set aside for 15 minutes.

2.  Meanwhile, add oil to a large stockpot and turn to medium heat.  Add the onions, celery, ginger and garlic, and sauté  for 5-6 minutes to soften.

3.  Add the broth, carrots, apple cider vinegar, turmeric, salt and pepper.  Bring to a boil, then turn to medium-low and cook for 20 minutes.

4.  Refer to step 1, and remove chicken with tongs, and place on a cutting board, allowing to cool for 5 minutes before shredding.  Shred the chicken (I use two forks), and carefully place in the stock pot.

5.  Add the broccoli, peas and parsley and continue cooking until broccoli is barely fork tender, about 10 minutes.

6.  Serve and enjoy!

Approximately 6-8 servings

(Adapted recipe from here)

Monday, September 19, 2016

Wholesome Custard

It's hard to believe that this delicious and decadent dessert is full of nutrient dense ingredients, making it an excellent choice for adults AND for babies over one.

Egg yolks are loaded with vitamins A, D, E and K, as well omega-3 fats, folate and vitamin B12.  Combine that with more healthy fats, vitamins and minerals from the real cream, this is a dessert that not only tickles your taste buds, but boosts your brain health and immunity as well!

My kids lick their bowls clean every time.  And so do I.


- 6 egg yolks, preferably from pastured hens
- 2 cups good quality cream (I like this, this or this kind), or sub with coconut milk
- 1/4 cup pure maple syrup (but try using less if making for babies)
- 1 teaspoon pure vanilla extract
- pinch of unrefined sea salt
- extra virgin coconut oil for greasing


1.  Preheat oven to 310 degrees and lightly grease (4 to 6) ramekins with extra virgin coconut oil.

2.  Separate the egg whites from the egg yolks and place the yolks in a medium-sized bowl. (Discard or save whites for a later use).  Beat the yolks with a fork or whisk until smooth.

3.  Add the rest of the ingredients, and mix well.

4.  Carefully pour mixture into prepared ramekins.  Grab a 9x13 casserole dish, fill up with water halfway, and carefully place ramekins in it, then put in oven.

5.  Bake for 1 hour, or until custard is no longer liquid in the middle, and is slightly browned.

6.  You can enjoy them right away, but I prefer the firmed up texture after refrigerating for at least 4 hours.  Serve as is, or sprinkle nutmeg on tops or fresh berries, and enjoy!

Approximately 4-6 servings

(Adapted recipe from here)

Tuesday, September 13, 2016

Comfort Meatballs

These meatballs are a cinch to make, and have a spot-on texture, delicious flavor, and heat!

I do take a short-cut on these meatballs, and use Stonewall Kitchen Country Ketchup.  This ketchup doesn't have any artificial flavors, preservatives or high fructose corn syrup, unlike most ketchups out there.  It does however have a touch of pure cane sugar, so if that's something you avoid completely, then just be aware of that. (You can purchase this ketchup at Vitacost, Amazon, Harmons, or your local health food store). :)

It's the perfect main dish to bring to gatherings or parties, because everyone will love them!


- 2 pounds grass-fed ground beef
- 1 cup gluten-free, quick cooking oats (I use this kind)
- 1 cup milk (I like raw or almond milk)
- 3 tablespoons onion, finely chopped
- 1 1/2 teaspoons unrefined sea salt
- 1/2 teaspoon black pepper
- 4 tablespoon extra virgin coconut oil


1. In a large bowl, combine ground beef and oats.  Pour in the milk, and then add the onions, salt and pepper.  Stir to combine, (I like to use my 'clean' hands for this).

2.  Using a cookie scoop or tablespoon, scoop, then form into balls and place on a 9x13 casserole dish.  Continue forming balls until all the mixture is used up. (You might need an additional small glass dish, if meatballs don't fit in same dish). Cover dish(es) with saran wrap, and place in refrigerator for at least 30 minutes, or until you're ready to cook them.

3.  Remove from fridge and preheat oven to 350 degrees.

4.  In a large skillet, add the coconut oil, and turn to medium heat.  Carefully place individual balls into hot skillet, and cook for about 1 minute, on each side, or until lightly browned.  They do not have to be cooked all the way through.  Place browned meatballs back in casserole dish, then repeat the browning process, until all mixture is used up.

5.  Now pour and spread the ketchup evenly over top of the meatballs.  Place in oven and bake for 45 minutes.

7.  Serve, and enjoy!

Approximately 5-8 servings

(Adapted recipe from here)

Friday, August 12, 2016

Almond Ginger Green Smoothie

My 2-year-old isn't a fan of vegetables... and so I'm constantly disguising them in his food each day.  Smoothies are such an easy and delicious way to practice this, which is what inspired this particular smoothie.  It's nicely sweet, but also has a good dose of vegetables and healthy fats.  

Such a great smoothie, and for all ages too!


- 1 cup almond milk (homemade is best, or I like this kind)
- 2 tablespoons almond butter
- 1 inch chunk of ginger, peeled, and roughly chopped
- 1 small cucumber
- 4 stalks celery
- 2 ripe bananas
- 1 avocado
- handful of ice cubes
- optional: drizzle of raw honey (add only if you'd like it extra sweet)


1.  Add all ingredients into a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2 servings

Saturday, August 6, 2016

Lemon Noodles and Summer Squash

I am in love with Tolerant noodles.  They're made from only 1 ingredient; lentils, making them gluten-free, high protein, low glycemic and ridiculously delicious.  Because of these amazing noodles, I've been craving more pasta lately.

This simple dish features these noodles (or your noodle of choice of course), along with seasonal summer squash, greens, and buttery lemon sauce.

It's the perfect quick-fix on a any summer night.


- 12 oz. gluten-free noodles (I love this kind)
- 1 medium-sized lemon, zested and juiced
- 2 cups spinach, roughly chopped
- 1 medium summer squash, cubed
- 4 tablespoons good quality butter
- 2 cloves garlic, minced
- optional: 3 tablespoons pine nuts
- 1 teaspoon unrefined sea salt
- 1/4 teaspoon black pepper
- 1/3 cup parmesan cheese, plus more for sprinkling


1.  Bring 3 quarts of water to a boil in a large stock pot, add noodles, and cook according to package instructions.  Once done, drain in colander, then add noodles back into stock pot.  Sprinkle the lemon zest and spinach over noodles, stir, and set aside.

2.  In a separate saucepan, add cubed summer squash, and enough water to barely cover.  Sprinkle with a little salt, and bring to a boil.  Quickly reduce heat to a simmer, cover and cook for a couple minutes, or until barely fork tender.  Drain and set aside.

3.  In another small saucepan, melt butter on medium heat.  Once melted, add minced garlic (and optional pine nuts), and sauté for 2 minutes.  Stir in the lemon juice.  Pour mixture over noodles, and stir gently.  

4.  Now add in the summer squash, parmesan cheese, salt and pepper, and gently stir to combine.

5.  Serve with additional parmesan cheese on top, and enjoy!

Approximately 3-4 servings

(Adapted recipe from here)

Wednesday, July 20, 2016

Quick and Easy Tomato Soup

I love eating soups year round, because it's a great way to consume lots of vegetables and reheat quick leftovers.  What I don't like, is standing over a hot stove for long periods of time in the hot summer months, which is why this quick and easy tomato soup is the perfect year-round soup to make.

Tomatos are full of endless vitamins, such as vitamins A, C, E, K, and B6, as well as magnesium, fiber, folate and more.

It is, however, very important to avoid canned tomatoes as much as possible, because impurities and poisons, including aluminum, can be absorbed easily into the body.  If you must buy canned tomatoes, you'll at least want your cans labelled as BPA-free.  (Bisphenol A, (BPA), is an ingredient in the vinyl lining that can leach into the body and can adversely affect the brain, behavior, and the way estrogen is metabolized.  It's especially something women and children should avoid!)

This recipe uses boxed tomatoes, making it a simple and delicious way to enjoy this classic soup.


- 2 tablespoons extra virgin coconut or olive oil
- 1 medium onion, finely chopped
- 3 large cloves garlic, minced
- 1 26 oz. box strained or finely chopped tomatoes (I use this kind)
- 1 1/2 cups vegetable or chicken broth (no sugar or gluten added)
- 1 cup coconut milk (I use this kind)
- 2 teaspoons dried basil
- 1 1/2 teaspoons unrefined sea salt
- 1/4 teaspoon black pepper
- 1 tablespoon tomato paste
- 1 tablespoon balsamic vinegar
- optional: 1 teaspoon coconut sugar


1.  In a large saucepan, add oil and turn to medium heat.

2.  Add onions, and sauté until translucent; about 4 minutes.  Stir in garlic and sauté for 1 minute more.

3.  Add remaining ingredients, and simmer for 5 to 10 minutes.

4.  Serve as is, or carefully pour into a blender, and blend until very smooth and creamy.

5.  Ladle into bowls and enjoy as is, or paired with some gluten free crackers or grilled-cheese.  

Approximately 3-4 servings

(Note:  This soup tastes even better the next day)

(Adapted recipe from here)

Sunday, July 17, 2016

Peanut Butter Chocolate Chip Nice Cream

Nice Cream is simply just ice cream that's very kind to your body.  :)  This decadent treat begins by blending frozen bananas in almond milk, (at which point you could already stop and enjoy this treat), BUT we're going to take it to the next level by adding sinfully delicious natural peanut butter and dairy-free mini chocolate chips.

It's a healthy, 4-ingredient dessert, that'll make your summer that much better!


- 6 frozen bananas (I peel, half, then place in ziplock bag to freeze)
- 1 1/4 cups unsweetened almond milk
- 1/2 cup organic, unsweetened peanut butter (any nut or seed butter would work fine too)


1.  Place the bananas and almond milk in a high-speed blender and blend until texture is like soft-serve ice cream. (This might take a bit of scraping down sides, and some stop & go with the blending).

2.  Pour mixture into an 8x8 glass dish.

3.  Place teaspoon sized drops of peanut butter all over the top, then smash and stir a little to incorporate.

4.  Sprinkle top with chocolate chips, and treat yourself now, BUT for best results, cover dish with plastic wrap, and place in the freezer for 3 hours.

5.  When ready to serve, set on counter for 10 minutes, then scoop out desired amount, and enjoy!

Approximately 6 servings

(Adapted recipe from here)

Wednesday, July 6, 2016

Watermelon Coconut Sorbet

Here are a few fun facts about watermelons!

1. Watermelons are actually a fruit AND a vegetable.
2. You can eat the rind and seeds, both of which are very nutritious.
3. It's best to eat watermelon (or any melon) 30 minutes before or after any other food, or else you might get a rumbly tummy.
4. It's rich in anti-inflammatory substances.
5.  It's very hydrating, as well as being full of many vitamins such as Vitamins C, B6, A, potassium, magnesium and lycopene.

So here's a fun and refreshing way to use summer's favorite fruit!


- 4 cups cubed watermelon
- 1 BPA-free canned coconut milk (I use this kind)
- 1 small lemon, juiced
- 1/4 cup organic, pure maple syrup
- 1/8 teaspoon unrefined sea salt
- optional: unsweetened coconut for garnish


1.  Place all ingredients in a blender, and pulse until smooth and creamy.  (This can take a bit of patience; stop blender and scrape down sides, blend and repeat, until everything is incorporated).

2.  Serve now like soft-serve ice cream, or store in a sealed container, to scoop out later.

3.  Top portions with shredded coconut, and serve!

4. Enjoy!

(Optional directions:  After it's blended, pour into popsicle molds, and freeze for at least 4 hours)

(Adapted recipe from here)

Monday, June 13, 2016

Chocolate Protein Smoothie

I don't typically enjoy smoothies unless they're full of stabilizing proteins, healthy fats, omega 3's and more!  This balanced Chocolate Protein Smoothie is just that, and then some!

Sunwarrior Protein powder is one of my favorite protein powders.  It's a plant-based protein powder that has a compete amino acid profile, as well as being raw, soy-free, gluten-free, non GMO, dairy-free and vegan.  There are no chemicals, fillers or artificial ingredients in this one!

This smoothie is a perfect way to start your day, or to refuel after a good work out.


- 3 perfectly ripe bananas
- 1 BPA-free can coconut milk (I use this kind)
- 1 avocado
- 2 tablespoons almond butter
- 1 tablespoons hemp seeds
- 1/4 cup chia-seed gel
- large handful of spinach
- handful of icecubes


1.  Place all ingredients into a high-speed blender, and blend until smooth and creamy.

2.  Serve immediately and enjoy!

Approximately 2 servings

Friday, June 3, 2016

Mini Donut Muffins

These delicious little muffins are gluten-free, nut-free and refined-sugar free, yet still have a wonderful texture and sweetness similar to a donut hole!

High in fiber, and low in carbs, these muffins are the perfect snack or treat for you or your little ones.


- 2/3 cup coconut flour
- 2 teaspoons cinnamon
- 1/2 teaspoon baking soda
- 1/2 teaspoon unrefined sea salt
- 1/2 cup coconut sugar
- 4 eggs, preferably from pastured hens
- 1/2 cup good quality butter, (I like this kind)


- 1 1/2 tablespoons cinnamon
 - 1/3 cup coconut sugar
- 3 tablespoons extra virgin coconut oil, melted


1.  Preheat oven to 350 degrees, and lightly grease a mini muffin pan with coconut oil or butter.

2.  Combine all ingredients in a medium-sized mixing bowl.

3.  Use a cookie scoop, and scoop batter into prepared muffin pan.

4.  Place in oven, and bake for 10 minutes.  Remove from oven, and let cool for 10 minutes.

5.  Melt coconut oil, and place in shallow bowl.  Combine cinnamon and coconut sugar in another shallow bowl.

6.  Dip the very top of muffin gently in the coconut oil, then dip in cinnamon/sugar.  Repeat until all muffins are coated.

7.  Enjoy!

Makes approximately 18 muffins

(Adapted recipe from here)

Monday, May 16, 2016

Vegetable Korma

I'm obsessed with curries.  Love everything about them, especially when they're fully loaded with vegetables.  It makes me extra happy that my family is on board with curries too!

More good news, this curry is so-oo easy to make, and there's nothing exotic that you'll have to go buy from the grocery store.

Full of nutrients, healthy fats and more, I'm pretty positive you're going to like this one!



- 1 1/2 tablespoons extra virgin coconut oil
- 1 small onion, finely diced
- 1 tablespoon minced fresh ginger
- 4 cloves garlic, minced
- 2 potatoes, peeled and cubed (I like Yukon)
- 4 large carrots, peeled and sliced
- 1 jalapeno pepper, seeded and finely chopped (wear gloves when chopping)
- 1/3 cup raw cashews
- 1 3/4 cups tomato sauce, I like this kind, (or 1 15 oz. BPA-free can tomato sauce)
- 2 teaspoons unrefined sea salt
- 1/2 tablespoon curry powder (add an additional tablespoon if you want it spicy)
- 1 cup frozen peas
- 1 bell pepper, any color, chopped
- 1 1/2 cups coconut milk or heavy cream
- optional:  cilantro for garnish


1.  Prepare all vegetables and set aside.

2.  Heat the coconut oil in a large skillet over medium heat.  Stir in the onion, and cook until tender.

3.  Mix in the ginger and garlic, and continue cooking for 1 minute.  

4.  Add the potatoes, carrots, jalapeno, cashews and tomato sauce, and stir.  Season with salt and curry powder, mix and allow to cook for 10 minutes, stirring occasionally.

5.  Add peas, bell pepper and coconut milk into the skillet, and stir.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until potatoes and carrots are fork tender.  

6.  Garnish with cilantro, and serve as is, or serve over sprouted rice or quinoa.

7.  Enjoy!

Approximately 4 servings

(Adapted recipe from here)

Wednesday, April 27, 2016

Sausage, Cabbage and Sweet Potato Casserole

I have been LOVING casseroles lately.  No special steps, but just basically throwing all the ingredients together, and then having a delicious feast an hour later.

This dish features two of my favorites: sweet potatoes and cabbage, in addition to my husband and kids' favorite: sausages..

Now, it's best to purchase nitrate and gluten-free sausages with the fewest ingredients possible.  Luckily they're becoming easier to find these days in a variety of stores.

Pictured below I used Aidell's Chicken and Apple Sausages.  It was delish!

(I also think this would make for a great Hobo Dinner for any up and coming camping trips!)


- 2 medium sweet potatoes, peeled and cubed
- 5 carrots, peeled and sliced
- 1 small onion, roughly chopped
- 2 cloves garlic, roughly chopped
- half head of cabbage, roughly chopped
- 1/2 cup vegetable or chicken broth, (I like this kind)
- 2 tablespoons extra virgin olive oil
- 1 1/2 teaspoons Italian Herbs
- 1 teaspoon unrefined sea salt
- 1/2 teaspoon black pepper
- 4 or 5 gluten-free sausages, sliced
- optional:  good quality ketchup to serve with


1.  Preheat oven to 450 degrees.

2.  Place chopped sweet potatoes, carrots, garlic and cabbage in a 9x13 casserole dish.

3.  In a small bowl, combine the broth, olive oil, Italian Herbs, salt and pepper, and stir.

4.  Pour over vegetable mixture, and toss to coat.

5.  Place in oven and bake for 40 minutes, stirring gently, half-way through.

5.  Carefully remove from oven, and add sliced sausages on top.  Place back in oven, and bake for additional 10 minutes.

6.  Remove from oven and gently stir, then serve as is or with a bit of ketchup.

7.  Enjoy!

(Adapted recipe from here)

Sunday, April 10, 2016

Cashew Chicken

This is such a great way to enjoy this classic dish, but without any gluten or soy involved.  It's a simple, delicious and nutritious meal that also features my favorite nut; the cashew!

Did you know that cashews help provide bone strength and joint flexibility, discourage migraines, improve memory, lower blood pressure, and protect against UV damage, heart disease and cancer?  Pretty amazing, right?!

Hope you enjoy this one as much as my family does. 


- 1 tablespoon extra virgin coconut oil
- 1 1/2 pounds organic boneless chicken thighs, chopped into bite-size pieces
- 3 large carrots, peeled and sliced on the bias
- 2 large cloves garlic, minced
- 2 small heads broccoli
- 1/4 cup water
- 1/2 teaspoon unrefined sea salt, plus more for sprinkling
- 1/2 cup raw cashews, or desired amount
- optional: sprinkling of chili flakes, if you want some heat
- optional:  black sesame seeds to garnish with
- quinoa or rice to serve over

Teriyaki Sauce

- 1/3 cup Coconut Aminos
- 1/3 cup water
- 1 1/2 tablespoons fresh ginger, minced
- 1/4 cup raw honey
- 2 tablespoons arrowroot starch


1.  Cook your quinoa or rice according to package instructions.

2.  In a small saucepan over medium-low heat, combine all of the teriyaki sauce ingredients.  Stir occasionally, for 5 minutes, or until the sauce has thickened, (it'll be gooey at this point).  Set aside.

3.  Heat a large skillet over medium-high heat, and add the coconut oil.  Add the chicken in a single layer, and let cook, undisturbed, for 3 minutes.  Flip, and repeat until all sides are lightly browned.  Sprinkle a bit of salt over top.

4.  Add the carrots, garlic and teriyaki sauce, and let simmer for 5 minutes, stirring occasionally.

5.  Turn heat to medium-low, and add the broccoli, cashews, 1/4 cup water and 1/2 teaspoon salt, and cover and cook, stirring occasionally for about 10 minutes, or until broccoli and carrots are fork tender.  Stir in the optional chili flakes.

6.  Serve over prepared quinoa or rice, sprinkle tops with black sesame seeds, and enjoy!

(Add more salt or coconut aminos to individual portions if desired).

Approximately 4 servings

(Adapted recipe from here)

Friday, April 8, 2016

Coconut Almond Waffles

If you can't eat gluten or dairy, but want to enjoy a traditional breakfast food, I've got your covered with these low carb, fiber and protein-rich waffles.  These babies are filling!

I love making a double batch, and storing the leftovers in the fridge or freezer for a quick breakfast or snack later.

(Also, if you plan on eating these plain, I recommend adding a bit more sweetener to the batter.  I love these waffles topped with a good quality peanut butter, grass-fed butter and/or Grade-b maple syrup.  MmMmm).


- 6 eggs, preferably from pastured hens
- 1/2 cup coconut milk (I use this kind)
- 2 teaspoons pure vanilla extract
- 1 teaspoon raw honey
- 4 teaspoons extra virgin coconut oil, melted
- 1/2 teaspoon cinnamon
- 1/8 teaspoon unrefined sea salt
- 1 cup almond flour (I use this kind)
- 1/4 cup coconut flour


1.  Plug in waffle iron.

2.  Crack the eggs in a medium-sized mixing bowl, and beat until smooth.  

3.  Add all other ingredients, in the order listed, and stir until well blended.

4.  Spread a layer of butter, ghee or coconut oil to your waffle iron, and pour in about 1/3 cup batter (depending on size of waffle iron).

5.  Repeat step 4 until all batter is used up.

6.  Serve warm with desired healthy toppings, and enjoy!

Makes approximately 5 waffles

(Adapted recipe from here)

Wednesday, March 23, 2016

Simple Potato and Egg Bake

I consider this a lazy week-night dinner, although this would be delicious for any meal of the day.  

I highly recommend buying organic potatoes whenever possible, because they're very high on the pesticide list.  Also, buying organic free-range eggs are going to be much more nutritious and delicious for you.  The more orange and runny the yolks the better!.

So here's a simple and more nutritious take on some classic and crowd pleasing ingredients.


- extra virgin coconut oil, for greasing
- 4 cups potato chunks (I like Yukon or Red Potatoes)
- 1 small onion, roughly chopped into chunks
- 3 cloves garlic, minced
- 6 tablespoons cream (I like this, this or this kind)
- 3/4 teaspoons unrefined sea salt, plus more for sprinkling
- 1/4 teaspoon black pepper, plus more for sprinkling
- 1/4 to 1/2 teaspoon chili powder (or to taste)
- 6 to 8 eggs, preferably from pastured hens
- optional: 1 cup shredded raw cheese (I like this kind) 
- optional: 1 teaspoon fresh or dried parsley
- optional: good quality ketchup, salsa, and/or sour cream to top with


1.  Preheat oven to 400 degrees, and lightly grease 9x13 casserole dish with coconut oil.

2.  Place all ingredients (except for the eggs and cheese) in casserole dish, and toss.

3.  Place dish in oven and bake for 10 minutes, toss with a spatula, then cook for another 20 minutes.

4.  Remove from oven, and carefully crack eggs on top, followed by a sprinkling of cheese.  Place back in the oven, and cook for another 10-15 minutes, or until eggs are done to your liking.

5.  Remove from oven, and sprinkle parsley on top, and another light sprinkling of salt and pepper, and serve as is, or with good quality ketchup, salsa and/or sour cream on top!

6.  Enjoy!

(Adapted recipe from here)