Chinese Chicken



2 Chicken Breasts

1 Celery

1/2 Leek

2 Carrots, shredded

3 Lemons

Coconut oil

Salt, Pepper, Ginger, Stevia, lemon zezt


Fry Chicken in bite size pieces in coconut oil.  Stir together lemon juice and stevia.  Fry celery, leek and carrot in sweet lemon sauce with a little coconut oil.  Add spices.  Combine with chicken.  Serve over rice or shredded coconut fried in broth.  Or eat as is!



Cauliflower Chowder



Boiled and Pureed Cauliflower head

2 Tablespoons Coconut milk

1/4 cup bone broth

1/2 a leek, or 1/4 sweet onion

Salt & Pepper

Ground hambuger, cooked and seasoned with garlic and a hint of oregano and cilantro

Fresh cilantro


After boiling cauliflower, (keep some chunks of cauliflower to add at the end — think potato soup), process with milk and broth.  Return contents in pot and add saute’d onion and hamburger.  Add salt and pepper to taste.  Garnish with fresh cilantro.




Wrap Idea 1:

Fill your lettuce with — Scrambled Egg, tofu, sweet peppers, cherry tomatoes, almond cheese, fresh basil and spouted sunflower seeds.

Wrap Idea 2:

Fill your lettuce with — Cooked hamburger, taco seasonings, garlic, onion, salsa, radish and freshly squeezed lime.

Wrap Idea 3:

Fill your lettuce with — Cooked chicken strips, avocado, leek and fresh cilantro.

No-Rice Pilaf (Hint:Cauliflower!)

A low-carb lunch with organic veggies!


Half-head cauliflower

4 Radishes

1/2 zucchini

2 carrots

4 Mini-Sweet Peppers

1/4 Leek

1 chicken sausage cut in rounds

Handful of raisins

Handful of spouted suflower seeds

Seasoning option: Ginger, salt, Coriander, pepper


Food process your cauliflower until it resembles course rice.  Saute in bone broth and coconut oil.  Process radishes and zucchini and carrots. Cut peppers and leek in rounds.  Add sausage and raisins.  Cook until tender.  Sprinkle with sunflower seeds and enjoy!

Spaghetti Squash Boat

Spaghetti squash boat

In a day and age where starches are the main ingredient of dinner, this is a refreshing idea.  This recipe is originally taken from Grit Magazine.


• 2 spaghetti squash, halved and trimmed, seeds removed
• 3 tablespoons extra-virgin olive oil, divided
• 1/4 cup whole grain of your choice (wheat berries, farro, rye berries, spelt, wild rice, etc.)
• 2 tablespoons balsamic vinegar
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon sea salt
• 1 teaspoon herbs de Provence
• 1/2 cup mascarpone cheese, softened
• 1/4 cup chopped dried cranberries or tart cherries
• 4 strips bacon or turkey bacon, cooked and crumbled, optional
• 1/4 cup chopped walnuts, pecans or pepitas


1. Preheat oven to 400 F.

2. Place squash halves, cut side down, on parchment-lined baking sheet, and brush 1 tablespoon olive oil over skins. Bake for 40 minutes, or until tender. Cool slightly.

3. Meanwhile, cook grain according to package directions; drain, set aside, and keep warm.

4. When squash is cool to the touch, use fork to scrape out and shred flesh to form “spaghetti.” Reserve skins. Place spaghetti in large bowl.

5. In separate bowl, whisk together remaining olive oil, balsamic vinegar, Dijon, salt and herbs de Provence. Pour over spaghetti, and toss to coat. Add cheese, and toss until melted. Stir in cooked grain, fruit and bacon, if using, and toss to combine.

6. Spoon mixture evenly into reserved squash shells. Garnish each with a generous sprinkling of nuts, and serve immediately.

Cauliflower Rice with Shrimp

Who knew that Cauliflower could be a sub for rice?  I didn’t, until I came across this article in the Grit Magazine!  

Cauliflower Rice with Shrimp by Karen K. Will

Cauliflower Rice with Shrimp by Karen K. Will

The tropical, coconut-lime flavor will delight your taste buds, and the shrimp makes it complete. If preferred, you can grill or pan-fry the shrimp instead of adding them to the sauté. Add a drizzle of good-quality olive oil and a sprinkling of flaky sea salt to the finished bowls.


• 1 head cauliflower, cut into florets
• 2 tablespoons coconut oil
• 1/3 cup regular coconut milk
• 2 tablespoons minced cilantro, plus more for garnish
• 2 tablespoons fresh lime juice
• 2 teaspoons honey
• 3/4 teaspoon sea salt
• 8 to 10 raw shrimp, peeled and deveined
• Chopped cashews, for garnish, optional


1. Place cauliflower in food processor and pulse until mixture looks like rice grains.

2. Heat coconut oil in skillet over medium-high heat. Add and sauté cauliflower “rice” for 5 minutes. Add coconut milk, cilantro, lime juice, honey and sea salt, and cook for another 10 minutes, or until cauliflower “rice” is tender.

3. About 5 minutes before cauliflower “rice” is done, add shrimp to pan, and cook until pink.

4. Divide mixture evenly between 2 bowls, and garnish with extra cilantro and cashews, if desired.

Sweet & Smokey Butternut BBQ Bowl

Sweet & Smokey Bowl by Karen K. Will

Sweet & Smokey Bowl by Karen K. Will


This recipe I found in the Grit magazine.  So often meals “bases” are made with heavy starches like potatoes, rice or pasta.  This meal is an inspirational substitute to pulled pork on bread.


• 1 broiler chicken (4 to 5 pounds), rinsed and patted dry
• 6 tablespoons butter, divided
• Salt and pepper, to taste
• Butternut squash (enough to yield
• 2 pounds of flesh)
• 2 tablespoons water
• 1 head garlic, peeled
• 2 tablespoons whole milk or half-and-half
• 1 teaspoon honey, optional
• 1 bottle (12 ounces) barbecue sauce
• 1/4 cup minced fresh cilantro, for garnish


1. Place chicken in large slow cooker. Rub 4 tablespoons butter all over skin. Sprinkle with salt and pepper. Cover and cook on low for 5 to 5-1⁄2 hours.

2. About 1 hour before chicken is done, preheat oven to 350 F.

3. Cut squash in half and remove seeds. Place halves, cut side down, on parchment-lined baking sheet. Sprinkle water around tray. Wrap garlic in aluminum foil.

4. Bake squash and garlic for 50 minutes, or until squash is tender. Let cool for 20 minutes.

5. Squeeze out garlic cloves and scoop out squash flesh; place both in bowl of food processor. Process until mixture is smooth.

6. Melt remaining butter, and add to squash mixture in food processor, along with milk. Season with a little more salt and pepper, and add honey, if desired. Process until smooth.

7. When chicken is done, remove from slow cooker and place on cutting board to cool for about 20 minutes. When cool to the touch, shred meat off bones. Place meat in large bowl. Add barbecue sauce, and toss to coat.

8. Divide squash mixture evenly among 4 bowls. Top each with generous amounts of barbecue chicken. Garnish with cilantro, and serve immediately.

Try more healthy one-bowl comfort foods.

Coconut Milk Yogurt

Doesn’t this look sooo yum? Caroline is another one of my favorite health food bloggers.  Here she shares her tips on how to make a delicious dairy free GAPS legal yogurt!

2 Quarts (Original Recipe by Gutsy)


* I list using both coconut milks in this recipe because I find that the canned stuff is creamier, but more expensive. So I mixed the two. Feel free to just use one if you would like.

4 cups homemade coconut milk

1 ½ cans / (20.25 oz) / 2.5 cups :  coconut milk (BPA free) or this brand (no additives)

1 pureed young coconut meat (optional)-  This doesn’t really change the texture much. I like to use the water for young coconut water kefir, so I always have left over meat. Adding the young coconut meat also helps feed the fermentation process.

pinch of sea salt

3 TBS organic sugar or raw honey

8 tsp Unflavored Gelatin (grass fed)

1 T vanilla (optional)

(Bacteria options): 1 packet of vegan yogurt starter, ½ cup premade coconut milk yogurt, open a few probitoic capsules or few scoops of this powder.



1.  Make homemade coconut milk


2.  Heat the 4 cups of homemade and the 1 ½ cans of canned coconut milk together in a stainless steel pot on the stove. Heat to 180 degrees. Use a candy thermometer.


3. Take out 1 cup of the warm coconut milk, sprinkle the gelatin on the milk, and stir the gelatin until dissolved all the way. (This step is important so you don’t end up with gelatin clumps).

4. Add the 1 cup of dissolved gelatin/coconut milk back into the pot of warm coconut milk.


5.  Add the sugar into the warm milk and stir until dissolved.

6. Let the milk cool down to 100 degrees. This takes a few hours, so I just left it on the stove to cool. Don’t put it in the fridge or ice bath because remember it has gelatin in it, and if you forget it, it will gelatinize.


7. (optional step) While the coconut milk is cooling, crack open a young coconut. Learn how here!


8. (optional step) Take 1 cup of the cooling coconut milk in the pot. (It doesn’t matter the temperature) and pour it into a blender.


9. (optional step) Spoon your reserved young coconut meat from step 7. into the blender as well.


10. (optional step) Blend away until smooth. It will be liquidly and easy to pour.DSCN2422
11. (optional step) Once the big pot of coconut milk is cooled down to 100 degrees, add the blended coconut meat minxture from step 10.


12. (optional step) Stir.



13. Sprinkle over your culture starter (or premade coconut milk yogurt) into the coconut milk. I like to pour my coconut milk out of the pot and into a bowl with a spout.


14. Stir



15. Pour coconut milk into 2 quart ball jars and screw on metal lids.


16. Keep at a constant 110 degrees for 7-10 hours to ferment it. I put mine in my Excalibur dehydrator. But an oven would work too. You need the heat so the bacteria grows.

17. Check and taste after 7 hours to see if the sugar has been eaten up. It should not be as sweet anymore. If you want it sour, keep it going a few more hours.


18. After it has been fermenting, you will see the liquid separated at the bottom. You will also see that it has not thickened. This is normal.

19. Refrigerate for 7-10 hours until firm.


20. Take out of the fridge. The coconut milk should be solid like Jello. This is good!


22. Spoon both coconut milk yogurts into a bowl.




23. Beat the jello consistency coconut milk, until it is smooth and has no more clumps. This takes a few minutes. It will go through stages. Jello cubes, chunky, and then creamy.


24. If yours creamy enough? If not keep beating..

24. Transfer the fluffy smooth coconut milk yogurt (should be a pudding texture) into a bowl (to eat) or back into the jars (to save for later)–> I like to use these single serving jars. It will be a little thicker once it has been refrigerated again for a few hours!


25. Enjoy your yummy hard work!