Jun 12 2014

How To Make Bone Broth

Making and consuming bone broth is a sacred tradition I highly encourage. If you’ve never made it and are intimidated, this step by step guide will help you successfully make this nutrient dense elixir.

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Benefits of Bone Broth

Glycine and other amino acids

  • Vital for healthy connective tissue and digestive health (SIgA)
  • Helps regulate synthesis of bile salts and gastric acid
  • Required for production of glutathione (master antioxidant)
  • Enhances muscle repair
  • Converted into the neurotransmitter serine which helps reduce stress, promote alertness & memory




  • Improves gut health (where 80% of our immune system is!)
  • Increases muscle growth

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  • 2 lbs of high quality bones per gallon of water (i.e. 2-3 full chicken carcasses for a 5-gallon stock pot)
  • Optional but delicious organic veggies:
  • 1 onion
  • 2-3 cloves of garlic (last 30-60 mins)
  • 2 large celery stalks, chopped
  • 2 large carrots, unpeeled
  • 1 bunch of chopped parsley
  • 2 Tablespoons apple cider vinegar (or lemon juice or other type of vinegar)
  • 1+ Tablespoons sea salt
  • Herbs and spices to taste: 2 bay leaves, rosemary, oregano, thyme, sage

How To:

Beef: 48 hours

Chicken or poultry: 24 hours

Fish broth: 8 hours

  1. Cover 2 lbs of raw bones in large pot with cool, filtered water  (or you can roast them to boost flavor-30 mins at 350 degrees).
  2. Add vinegar and let sit for 30 mins (I like apple cider vinegar, coconut vinegar or sometimes I squeeze a fresh lemon in there).
  3. Add rough chopped veggies (except garlic and parsley), herbs, spices, and salt.
  4. Bring water to boil.
  5. Reduce heat to a slow simmer, remove impurities that rise to top in the first few hours and discard.
  6. During last 30-60 mins, add parsley and garlic.
  7. Let cool and then poor through strainer to remove any bones and veggies.
  8. Store in mason jars in fridge for up to 5 days or freeze.

Bone broth can be sipped from a mug, used as a base for sautéing vegetables or meat, added into sauces, or made into soup. It is a wonderful staple to include weekly (daily is even better!).

Jun 7 2014

Protein Waffles

Below is a wonderful recipe for waffles that uses coconut flour and whey protein powder instead of grains. They are fluffy, delicious and much more filling than traditional grain-based waffles. Whether you have a gluten intolerance or are just making a choice to eat more nutrient-dense foods, you’re sure to enjoy this recipe. Seen below is my daughter topping her waffle with fresh, organic blueberries (underneath is Kerrygold butter and a little coconut nectar).

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  • 1/2 cup coconut flour
  • 1/2 cup JAY ROBB vanilla egg white or 1 cup whey protein (I use Whey Natural by Synergistics -grass-fed)
  • 1/2 tsp Celtic sea salt
  • 1 TBS aluminum free baking powder
  • 1 1/2 cup unsweetened almond milk (I have used both raw cow milk and coconut milk and they both work great)
  • 4 eggs
  • 4 TBS butter or coconut oil, melted

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Serve with Nature’s Hollow Xylitol syrup. Makes 10 waffles.

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Traditional Waffle = 223 calories, 8.5g fat, 5g protein, 27 carbs, 0.7g fiber (26.3 effective)
“Healthified” Waffle = 144 calories, 8g fat, 12.2g protein, 4g carbs, 2.1g fiber (1.9 effective)

May 26 2014

Paleo Chocolate-Walnut Fudge

Healthy fudge anyone? I think I actually drooled when my friend emailed me Paleo Mom’s fudge recipe. I made it at the soonest opportunity with only slight modifications. You can view the original recipe here. Below is the fudge recipe I am in love with. Enjoy!

Picture from thepaleomom.com

Picture from thepaleomom.com


  • 1 cup extra virgin coconut oil and 1 cup of salted Kerrygold butter (or other grass-fed butter)
  • 1 cup raw or natural unsweetened cacao powder such as Navitas Naturals or Divine Organics
  • 2 Tablespoons raw honey
  • 1½ cups raw walnuts, roughly chopped

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How to:

1.    Whip coconut oil  and butter in a bowl with an electric mixer till it is well mixed and a bit fluffy.
2.    Add cocoa powder and honey and blend thoroughly (about 30 seconds).
3.    Add chopped walnuts and mix just to combine.
4.    Spread into a glass dish, 9”x9” is good.  Chill in the refrigerator until set (at least 1 hour).  Cut into squares and enjoy (store in the fridge or freezer). OMG, delicious!!!!

May 14 2014

BEST Autoimmune Paleo BBQ Sauce

My dear friend Zanna amazed us at our recent camping adventure when she made pork ribs with this BBQ sauce she developed just days before our trip. If any of you have read about the autoimmune paleo dietary guidelines then you know that nightshades are out (includes tomatoes, sweet and hot peppers, paprika and cayenne) and seeds (includes seed-based spices like mustard seed) making BBQ sauce particularly challenging…but she did it with the help of The Autoimmune Paleo Cookbook by Mickey Trescott, NTP. Whether you try this recipe for dining at home or to bring along camping, this sauce is a winner.

Now that's how you enjoy a rib!

Now that’s how you enjoy a rib!


  • 2 Tb solid cooking fat (I used coconut oil)
  • 1 small yellow onion
  • 6 cloves garlic, minced
  • 3 cups pitted cherries, fresh or frozen, halved
  • 1/4 cup maple syrup
  • 3 Tb apple cider vinegar
  • 1 teaspoon smoked sea salt (I didn’t have smoked sea salt, so I just use sea salt)


1. Heat the solid cooking fat in a saucepan on medium heat. When the oil has melted and the pan is hot, add the onion and cook for 5 minutes. Add the garlic and cook for another couple minutes, stirring until fragrant. Add the cherries, maple syrup, cider vinegar and smoked sea salt.

2. Cook uncovered over low heat for about 30 minutes, or until the mixture thickens considerably. Transfer to a blender and blend on high until smooth.

Storage: keeps in the refrigerator for a week. Also freezes well.

Amazing. Hope you enjoy it as much as our group of campers did. :)

May 6 2014

Bacon Pancake Sandwiches

Nom Nom Paleo has done it again. When I got their newsletter with this recipe, I wanted to go straight to my kitchen and start cooking (but seeing as it was bedtime, I had to wait. Dangit!).  You’ve got to try this wonderfully delicious, nutrient-dense, grain-free delight (here is the link to NomNomPaleo’s blog and photo documentation of the cooking process).

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Here’s what you need for 4 sandwiches (or 8 mini sandwiches):

  • 16 cooked bacon strips
  • ¼ cup mashed ripe banana (1 medium banana)
  • 4 large eggs
  • 6 tablespoons full fat canned coconut milk (or organic cream if you tolerate dairy)
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon vanilla extract
  • 3 tablespoons of Bob’s Red Mill organic coconut flour
  • 1 teaspoon cinnamon
  • ½ teaspoon baking soda
  • pinch of salt
  • ghee or coconut oil (for frying)
  • 2 tablespoons maple syrup (or coconut syrup)

How to:

  • Bake the bacon at 350 for 25-30 mins and then broil it for another 5 minutes until crispy.
  • While it’s baking, get a medium-sized bowl and mash up the banana well. Then add the vinegar, eggs, coconut milk or cream, and vanilla.
  • In a separate bowl, mix up the coconut flour, baking soda, salt, and cinnamon.
  • Add the dry ingredients to the wet ones and mix thoroughly so you don’t have any lumps.
  • In a large skillet, melt a heaping tablespoon of ghee or coconut oil on medium heat. When melted and shimmering, pour 3 tablespoons of batter into pan and try to shape it into a rectangular shape (you want it to be about the length of your bacon strips).
  • Cook for about 90 seconds or until pancake top starts to form bubbles, then flip and cook for about 30 more seconds.
  • Once your pancakes are done, place preferred amount of bacon strips on top, drizzle a little syrup and either fold it like a taco and eat it OR top it with another pancake and eat it like a sandwich.

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There is a magical flavor that emerges when combining banana, cinnamon, and vanilla. Amazing taste…and then you add bacon to it and OMG. The texture of these pancakes is very light and fluffy. Try out this great recipe and I look forward to your comments. :)


Apr 25 2014

Grain-free spinach gnocchi with browned sage-butter

I got this wonderful recipe from my mother-in-law (who got it off of the Cooking Channel). She and my daughter made it during her last visit and the entire family LOVED it!

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  • 1 8-ounce container organic ricotta cheese
  • 1/4 cup organic shredded parmesan cheese (and 1/4 cup or more to sprinkle on top at the end)
  • 1 lb. organic spinach
  • 2 egg yolks
  • 20 or more fresh sage leaves (the more the merrier. They. Are. So. Good.)
  • 2-3 T organic salted butter for making sage-butter
  • Salt and pepper to taste

How to:

  • Boil 3 cups of water and then add spinach for literally 1 minute. You just want to wilt it, not cook it.
  • Strain spinach in strainer and rinse with cold water to stop it from cooking. Then squeeze as much water out of it as possible. Don’t be gentle. Like seriously wring it.
  • Separate 2 egg yolks into a large bowl (keep the whites to add to an omelette the next morning) and beat them thoroughly.
  • Chop the spinach finely and add to egg yolks.
  • Add ricotta and parmesan and mix up.
  • Preheat oven to 350.
  • On a buttered baking sheet, form little smushed teaspoon sized balls of mixture OR just lather the whole concoction onto the baking sheet (about 1/2 inch thick). It’s going to taste the same, so it’s really just a matter of how you want it to look. Put in oven for 20 minutes. After 20 mins, turn broiler on low for 5 minutes until gnocchi starts to brown and crisp.

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  • While baking, melt 2 tablespoons butter in a medium skillet and add sage leaves. Saute the sage until it turns brown and crispy. This really is the most amazing part of the recipe! The gnocchi is really just a carrier for the crispy buttered sage leaves.
  • Serve the gnocchi with the sage and sage-butter sauce and top with Parmesan.

When we made this recipe, the balls didn’t remain intact in the oven and became one big flat piece. We cut it into squares and enjoyed it just fine. This would be an excellent pizza crust, I imagine. Hope you enjoy it as much as we did. :)


Apr 11 2014

Bec’s Healthy Hot Cocoa

It is my pleasure to share my favorite cocoa recipe with you. I hope you enjoy it as much as my family and I do! We don’t wait for special occasions to partake in it’s deliciousness: it’s so healthy, we don’t need any excuses! Between the cocoa powder (packed full of antioxidants, iron, magnesium, calcium and fiber), gelatin (high quality protein that’s easily digestible, collagen, and gut healing constituents), and raw dairy (probiotics, healthy fatty acids including CLA, and immune-boosting immunoglobulins), this cocoa packs an insane nutritional punch.
Be sure to check out the pictures below: I even brought cocoa powder, gelatin and stevia with me when we went to Germany last year so we could enjoy it on vacation :)


  • 1 cup raw milk (full fat) or coconut milk
  • 1 tsp-1 T of raw butter (you could also use coconut oil, MCT oil or ghee…or leave it out, it’ll still be yummy)
  • 1 tsp.-1 T gelatin (Great Lakes)
  • 1 T raw cocoa powder (I love Navitas Naturals or Divine Organics)
  • 2 tsps. or more of chia seeds (optional)
  • 1-2 tsps. ground cinnamon, dash of cayenne (optional for both taste and immune boosting benefits)
  • Stevia to taste (1-4 drops Sweetleaf)

How to:

On low heat, add all ingredients and stir to blend as beverage warms. Cocoa powder and gelatin can get clumpy so don’t be shy when stirring. Optionally, add cinnamon or nutmeg to the cocoa once it’s  in your mug.

Mar 28 2014

Easy & Lazy Dinner Recipe

After a long day, I love this recipe! It’s nourishing, delicious, and SIMPLE!


  • 1 package of grass-fed beef hot dogs (I love the sugar-free ones by U.S. Wellness Meats), OR chicken or turkey dogs if you prefer



  • 1 large sweet potato (get a huge one, preferably a hanna white sweet potato, but yams are also delicious)
  • 3-4 Tablespoons of Ghee OR bacon fat OR duck fat OR coconut oil
  • 1/4 teaspoon sea salt
  • OPTIONAL: Sauerkraut

How to:

  • Preheat oven to 350
  • Use a spiral slicer to slice the sweet potato into long curly noodles and place on a cookie sheet (This is the one I have).
  • Melt fat on low heat and then pour over sweet potato noodles
  • Sprinkle salt over the sweet potato noodles (you can also add other spices if you’d like, such as turmeric)
  • Place hot dogs on top of sweet potato noodles and stick the whole thing in the oven for 20-25 mins


  • Take hot dogs off the top and put on a plate.  Stir around the sweet potato noodles.
  • OPTIONAL: Put the oven on BROIL for 3-7 mins until they get a little crispy (watch them so they don’t burn).
  • Serve with mustard and sauerkraut…or any other vegetable for that matter!



Mar 12 2014

Healthy Sloppy Joe’s

I admit it: I LOVED sloppy joe’s as a kid. For those of you that grew up on Manwich canned sloppy joe mix (and have fond memories), you will be delighted to have this healthy recipe alternative!

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  • 2 pounds grass-fed ground beef
  • 1 white onion, finely chopped
  • 1.5 cups chopped shiitake mushrooms
  • 1 small can of organic tomato paste (I really like the Bionaturae in the glass jars)
  • 1 small can of water (use the tomato paste can once you’ve emptied it)
  • 1 Tbsp. ghee
  • 1 Tbsp. yellow mustard
  • 2 Tbsp. apple cider vinegar
  • 1 Tbsp. fresh chopped ginger root (about 2 inches of root)
  • 1 tsp. molasses
  • 1 tsp. chili powder
  • 1/2 tsp. cumin
  • 1 tsp. each of sea salt and black pepper
  • 2 tsps. organic hot sauce (I used Arizona Pepper’s Organic Harvest Chipotle Habanero Pepper Sauce)
  • 2 tsps. fish sauce (I used Red Boat, no sugar added)

How to:

  • In a large skillet, melt ghee on medium heat.
  • Add onions and cook for 3-5 minutes until translucent.
  • Crumble up beef into pan and cook on medium heat for 3-5 minutes with the lid on. Peel and chop ginger while it’s cooking.
  • Add tomato paste, water, ginger root, fish sauce, hot sauce, vinegar, molasses, spices and mushrooms and stir well. Cook for 20 minutes on low heat.
  • Serve over spinach or beside your favorite veggies or make these buns to go with it!

Mar 7 2014

Chicken Parmesan (dairy optional)


  • 3 pounds chicken thighs (we prefer bone in and skin on, but you can use skinless if you prefer)
  • 1 large can crushed tomatoes (look for organic and BPA-free cans such as Muir Glen or Bionaturae)
  • 1 can black olives (whole or sliced, your preference)
  • 2 cups chopped mushrooms, we prefer shiitakes
  • 1 T olive oil
  • 1 T rosemary
  • 2 tsps thyme
  • 1 tsp sage
  • 1 tsp sea salt
  • 1 tsp black pepper
  • Optional: Onions, garlic, bell pepper, other veggies like zucchini, chopped spinach, oregano or other herbs…and Parmesan cheese! Dairy has been on my hit list lately, so I’ve been making this recipe without cheese and it is great.

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How to:

  • Salt both sides of chicken thighs and place in large glass cooking dish.
  • Drizzle olive oil on thighs.
  • Sprinkle herbs , mushrooms, olives, and spinach (and optional ingredients) on chicken.
  • Pour crushed tomatoes on top of everything.
  • Cover with foil and bake for 2 hours at 250 degrees. It tastes better cooking it longer at a lower heat, so set the timer and go play~you’ll come back to a yummy smelling house and fabulous meal.