Author Archive

Gluten Free Reduced Sugar Oatmeal Chocolate Chip Cookies

December 26th, 2015 No comments

Gluten Free Chocolate Chip Oatmeal Cookie

3 eggs well beaten

2 Cups Bob’s Redmill GF Oatmeal

2 ½ cups of Bob’s Redmill GF Flour

2 cups xylitol

I cup Enjoy Life Chocolate Chips

2 teaspoon baking soda

1 teaspoon Vanilla

1 Teaspoon Xanthan Gum

1 Teaspoon Cinnamon

1 Teaspoon sea salt

2 tablespoons of water

2 tablespoons organic coconut oil

1 medium apple pureed

Pre-heat oven 350

Line cookie sheet with parchment paper

Combine all dry ingredients

Puree apple with vanilla, coconut oil, and water. Add xylitol and continue to mix until all combined.

Combine wet and dry ingredients and mix/fold until fully combined. You can use a large spoon or your hands.

Drop dough on lined sheet and cook for about 12 minutes.


Categories: Desserts, Recipes Tags:

Faux Mashed Potato Casserole

February 1st, 2015 No comments

This recipe makes enough for about 12 people to have a large serving. I usually make this for parties. Feel free to downsize.

Four 8oz bags of frozen cauliflower
Two 15oz. cans of white hominy
Two 7oz cans of diced green chilies
One or two 12 oz packs of Bacon ( I used two!)
¼ cup of ghee or butter
¼ cup Half and Half
¼ cup chicken or vegetable stock
Two Cups of Shredded Cheddar Cheese
One small container of Feta Cheese
4oz. of shredded mixed parmesan, asiago, and
¼ cup chopped green onion or to taste
Two TBS minced garlic
2 TBS Ground Flax Seeds
Salt and pepper to taste

Cook bacon on stove top  and crumble
Steam cauliflower
Preheat oven to 350
Mix cauliflower and (drained) hominy with stock in a blender. You can blend to your liking; I prefer the consistency to be a little chunky.
Transfer to a large bowl and mix in all other ingredients including the bacon crumbles
Transfer to a glass or foil casserole baking dish and bake til the top browns. It usually takes about 25 minutes

Categories: Recipes Tags:

My AIP Pantry

August 29th, 2014 No comments

I often get asked what staples I keep in my kitchen on a weekly basis. Since I follow the Autoimmune Protocol  Diet, you will not  typically find any nightshades, nuts/seeds, peppers, or dairy products around here.  What you will find are lots of other delicious foods. I cook in bulk, usually, twice a week. I keep my fridge stacked with glass Tupperware containers filled with meats, fish, and veggies ready to grab and go.

Check it out…

Bulk Meat/Fish:

  • Always organic and/or  wild caught
  • Sardines
  • Canned Salmon
  • I order the following items from the US Wellness Meats Website: beef liver, beef heart, AIP Pork Rinds. I am going to venture out to kidney next.
  • I usually find organic chicken on sale at natural Grocer. My favorite cuts are: drumsticks, thighs, and breast– bone in  and skin on! I buy whole organic chickens at Costco. When I cook a chicken we eat ALL of it– to include the nutrient dense liver, kidneys, heart and neck. We usually eat chicken 2-3 times a week.
  • 1-2 lbs. Organic ground Bison @ Costco
  • 1-2 lbs. Organic Ground Beef usually at natural Grocer on sale or at Costco
  • 1 lb. ground lamb
  • Wild caught anything at Costco! The selection is pretty big. It varies for us weekly from: Mackerel, Hake, Salmon, Mahi Mahi, Tuna, or Cod. I especially love the frozen salmon patties, we eat the hell outta those. They are quick and  easy– and great cold, too.

Bulk Veggies:

  • Organic Frozen Normandy Blend  and Frozen Organic Broccoli at Costco
  • Organic Kale
  • Dulse Wild Atlantic Sea Vegetable
  • Brussel Sprouts
  • Organic baby Carrots
  • Cauliflower ( for rice, pizza crust, or mash)
  • 3-4 sweet potatoes a week
  • Butternut squash
  • Acorn Squash
  • Zucchini
  • Kale Chips
  • Daikon ( great for dipping in zucchini humus)
  • Cucumbers
  • onion/garlic


  • 3-5 Small Organic Apples
  • 7-10 Avocados
  • Dark Berries to include raspberries, blueberries, cherries, and blackberries ( we rotate them)


  • Grapeseed Oil
  • Hemp Oil
  • Avocado Oil
  • Coconut Oil
  • Ghee


  • homemade AIP Pumpkin Muffins
  • eggs ( mainly for Matt, I eat them sometimes. We usually soft boil a dozen at the start of the week)
  • Coconut aminos
  • coconut vinegar
  • Julians Bakery Paleo Wraps
  • Daiya Shredded cheese
  • Unsweetened Plain Coconut Yogurt by So Delicious
  • Homemade Coconut Milk
  • Gluten Free non GMO Organic Bob’s Redmill Tasty Corn Cereal
  • Enjoy Life Dark Chocolate Mini Chips
  • Julians Bakery Low Carb Paleo Bread ( we buy about a loaf a month)
  • Kerry Gold Irish Butter
  • Great Lakes Collagen Hydroslysate
  • Upgraded Brain Octane Fuel
  • Upgraded Coffee Beans
  • Miracle Noodles
  • Zip Fizz ( my guilty pleasure)
  • Sea Salt and Black pepper
  • Fresh and dried herbs
  • La Croix carbonated water

Special Treats:

  • Plantain Chips
  • The Better Chip Kale and Spinach
  • Buenatural Non GMO Gluten Free Corn Tortilla’s
  • So Delicious Coconut Milk Ice Cream or Coconut Bliss Ice Cream
  • Hail Merry Chocolate Tarts
  • Veggie Chips

Categories: Lifestyle Tags:

Tahini Chicken

August 3rd, 2014 No comments


  • 1/2 cup plain organic greek yogurt (unsweetened coconut yogurt is great too!)
  • 1 large onion, chopped
  • 1 tablespoon garlic
  • 1 tablespoon grated ginger
  • 2 tablespoon lemon juice
  • 1 tablespoon  cumin ( leave out if you don’t tolerate nightshades)
  • 1 tablespoon smoked paprika ( leave out if you don’t tolerate nightshades)
  • 1 1/2 teaspoon coriander
  • 1 teaspoon chili powder ( leave out if you don’t tolerate nightshades)
  • 1 teaspoon cinnamon
  • 1 teaspoon ground cardamom
  • 1 teaspoon cayenne pepper ( leave out if you don’t tolerate nightshades)
  • 1 teaspoon ground turmeric
  • salt and pepper
  • 1 pound skinless, boneless chicken thighs


add first 15 ingredients to a zip-loc back and store 24-48hrs. in the fridge

remove chicken from bag, pat dry and set bag aside, broil chicken for about 6 min on each side or until browned

while chicken is in the oven, place ingredients from zip -loc bag along with the next 5 ingredients in a medium large pot on the stove top. Saute ’til onions are translucent. When chicken in done, add to pot along with cilantro, bring to a boil, turn heat to low and simmer for 30 min.

Serve with cauliflower rice

Categories: Recipes Tags:

50/50 Burgers

August 3rd, 2014 No comments


1 lb beef or bison liver. I get mine here:

1 lb. ground beef or Bison

1 tablespoon thyme

1 tablespoon Marjoram

1 tablespoon Basil

Salt and Pepper to taste

Coconut or avocado for coating the pan


Mix all ingredients, form meat mixture into patties, add oil and heat heavy bottom skillet ( I use a cast iron skillet) over med high heat, add burgers and cook to desired consistency

Categories: Recipes Tags:

No-Mato Sauce

August 3rd, 2014 3 comments


  • 3 medium-large organic beets
  • 4 medium-large organic carrots
  • 1/2 cup frozen organic cranberries
  • 2 tablespoons of organic dried basil
  • 2 tablespoons of organic dried oregano
  • 2 tablespoons of organic dried thyme
  • 2 tablespoons of organic dried rosemary
  • 2 teaspoons of organic chopped garlic
  • 1 large onion
  • 1.5 teaspoons of seal salt
  • 1 teaspoon black pepper
  • 1 teaspoon white pepper
  • about 1/2 cup liquid ( I use  organic chicken broth) add to desired consistency


steam the carrots, cranberries and beets until they can be easily pierced with a fork

allow to cool and then add to the blender along with all other ingredients and blend until smooth

place on stove top in a large pot and bring to a boil, turn heat to low and simmer for 30 minutes

Use right away or store in fridge for about 2 days or in freezer for up to a month

Categories: Recipes Tags:

Primal latte

August 2nd, 2014 No comments


8 oz black coffee preferably made with beans from either Third Coast Coffee here: or from the Bulletproof Executive here:

1 tablespoon of Kerry Gold Irish Grass fed butter or your favorite grass fed butter

1 tablespoon of either MCT oil, unrefined coconut oil,  or my favorite– Brain Octane Fuel from the Bulletproof Executive, follow the link above

2 tablespoons of Great Lakes Collagen, get it here: ( the one in the green bottle) at Natural Grocers or online at Amazon

Optional: a dash of either or both cinnamon and turmeric


Make sure your coffee is really hot, add all ingredients to a blender and bend for about 15 seconds until it’s all blended and creamy. Enjoy!

Categories: Breakfast, Recipes Tags:

7 Places you should shop for workout gear

July 31st, 2014 No comments

Don’t Pay an Arm and a Leg for Workout Clothes!

1. Kohls has an awesome discounted selection of many different brands, including Nike and Fila.

2. JC Penny has their own brand that is very affordable and stylish

3. Ross/Marshall’s/TJ Maxx: all the major brands at a good discount

4. Forever 21 will keep you in the latest trendy workout wear for REAL cheap! I LOVE Forever 21

5. Wal Mart!

Categories: Uncategorized Tags:

Homemade Coconut Milk

July 27th, 2014 No comments


2 Cups unsweetened shredded coconut

4 cups warm water

Optional: add to taste: vanilla, cinnamon, berries, stevia





Place coconut in blender

warm water on stove top ( don’t boil, just get warm)

add warm water to coconut shreds and blend for about 30 seconds

strain through the cheesecloth, pour into a container with a lid and store in the refrigerator for up to 7 days ( usually) If you don’t think you will use it within 7 days you can freeze a portion of it.

Categories: Breakfast, Recipes, Snacks Tags:

Primal Cappuccino

July 26th, 2014 No comments


8oz black organic coffee, preferably Upgraded Coffee from the Bulletproof Executive here:

OR Third Coast Roasters here:

1 TBS either organic coconut oil, upgraded MCT Oil, or Brain Octane Fuel ( can all be found on the Bulletproof Website listed above)

1 TBS Grass Fed Butter ( I use Kerrygold Irish Butter)

1/4 teaspoon of turmeric

2 TBS of Great Lakes Collagen Hydrolysate:

Find it here:

1 or 2 organic free range grain free eggs

Optional: pinch of stevia, cinnamon and/or salt


Place the   first four ingredients in your blender and turn on low. Next, add the eggs and turn to high. Blend for about 15 seconds and watch the magic happen. You will be left with a wonderfully filling and nutritious “cappuccino.” 

Categories: Breakfast, Recipes Tags: