March 27, 2014

Weekly Recipe Wrap-up

Hi everyone. Guess what? I am officially done senior medicine night float forever!!! For my fellow residents you can understand how exciting this is. And only 3 more months until I will never have to do in house call again. The countdown is officially on! As much as I love the hospital I will definitely not miss sleeping there that is for sure.

And I am on my way to Florida for 2 weeks. That's right, no more snow for me! I am really hoping that this never ending winter will finally be over when I get back. That might be some wishful thinking on my part. But a girl can dream.
I haven't had a vacation since August so I think you can understand how much I am looking forward to this time away from the hospital. The mental break will be a very nice change!

I have collected some great looking recipes for you for this weeks recipe wrap-up. As always just click on the recipe titles and you will be taken to the recipe.

Will you try making any of these? I am not sure which one I will try first since they all look so good!

1. Pumpkin Cashew Coconut Curry from Paleomg

2. Spicy Shredded Mexican Beef from MyHeartBeets

3. Mint Avocado Ice Cream with Cacao Nibs from Slimpalate

4. Thai Style Broccoli Salad with Sweet Chili Dressing from GI365

5. Paleo Chai Spiced Fruit Pork Chops from Paleomg

6. West African Chicken Stew from the Well Fed 2 Cookbook

Well everyone there you have it. Don't those look delicious? I am not sure how much I will be posting while I am away but as always please let me know if you have any questions or comments! 

March 22, 2014

Paleo Orange Spiced Energy Bites (SCD, Paleo, GAPS)

It's officially my favourite time of year! Why is that do you ask? March Madness my friends! Who doesn't love having basketball games on almost 24/7? And to make this year even better Duke has already been eliminated! Sorry for all you Duke fans out there but your team has already had their fair share of NCAA championships if you ask me. Time to let someone else take the glory. Will you be watching the tournament this year? Who is your favourite team?

Have you ever had a Larabar? Of course you have. Well this recipe tastes similar to a Larabar, but even better if you ask me (I may be slightly biased here). The subtle hints of orange and cinnamon give these a very unique flavour. And I have both a raw and cooked version for you, depending on your dietary needs. These have been taste tested and approved by many family members and friends (all non-paleo) so I hope you like them too!


1 cup raw pecans (prefereably soaked and dehydrated) 
1 cup dried organic figs (stems removed) 
1 cup raw cashews (preferably soaked and dehydrated) 
1 cup dates (soaked in water for 1 hour before) 
zest from 1 navel or blood orange
juice from 1 navel or blood orange 
1/2 tsp ground organic cinnamon 
pinch sea salt
4 tsp coconut flour 
1 cup finely shredded coconut 


1. Place pecans and figs in your food processor and pulse until you have a sticky mixture with fine pieces
2. Remove the pecan and fig paste and place in a large mixing bowl 
3. Add cashews and dates to your food processor and process until you have a paste 
NOTE: If you have a large food processor (more than 4 cups) you could combine the first 4 ingredients and blend all at once (I have a small food processor so I had to do this in stages)
4. Add the cashew and date paste to your bowl with the pecans and figs
5. Add the remaining ingredients to the bowl and mix well with a spoon or a pastry blender 
6. Line a baking sheet with parchment paper
7. Form your ingredients into 1 inch balls with your hands and place individual balls on the parchment paper
8. Bake at 350 for 8-9 minutes (until golden on the bottom) 
9. Refrigerate the balls for 1 hour and then enjoy!
NOTE: If you are on a raw diet you can simply skip the cooking step for these and place them in the fridge once you form the balls. They are also delicious this way.

Print Recipe

Alright everyone enjoy your weekends. Time to get back to basketball!
Please let me know what you think of these! And as always if you have any questions or comments please feel free to get in touch. 

March 19, 2014

Paleo Lemon Berry Dessert Bars (SCD, GAPS, Paleo, Dessert)

Anyone in the mood for dessert? Is that a silly question? When are people not in the mood for dessert!?
I was craving something with a lemon flavour and this is what came of that craving. It has been taste tested and approved by both my mother and boyfriend so I feel good about sharing this one with you.

In other random news… is anyone else totally baffled by the loss of this airplane? I know this has nothing to do with food but how an airplane gets lost in todays day and age of technology is beyond me! Crazy.

I have also started watching The Good Wife on Netflix. It's addicting. Terribly so. Netflix had done dangerous things to my productivity that's for sure. I still remember what it was like when we had to wait a week to watch the new episode of a given show. Kids these days will never have to understand that phenomenon. Man I must be getting old.

Alright that is just about enough rambling from me. I hope you guys enjoy this one! I dare you to stop at just one piece!

** Recipe updated on April 27, 2014: have added eggs to the lemon crust

Lemon Crust Ingredients

1 1/2 cups blanched almond flour
1 cup coconut flour (I use this brand
2/3 cup coconut oil (this kind is my favourite) 
1/3 cup grassfed butter or ghee (I use this one
1/3 cup honey
** 2 eggs (these are not necessary but the square will hold together better with them) 
1 tsp lemon extract (I used this kind
zest from 1 lemon
juice from 1 lemon
pinch sea salt
1 tsp baking soda (I use this aluminum free brand)

Berry Coconut Topping Ingredients 

1 1/2 cups blackberries
1 cup blueberries
1/4 cup coconut oil
1 package coconut cream concentrate (I used this brand
3 TBSP honey
1 tsp organic vanilla extract (find it here) 
1 cup shredded coconut plus more for decoration (I recommend this brand

Lemon Crust Directions

1. Preheat oven to 350F 
2. In a large glass bowl add the coconut oil and butter and microwave for 45-60 seconds to melt the oils
3. Add the remaining crust ingredients to the bowl and blend well with a pastry blender
4. Line an 8x8 glass baking dish with parchment paper 
5. Pour crust ingredients onto parchment paper and press down well until you have an even layer
6. Cook for 15-17 minutes at 350F, until edges are golden brown
7. Remove from oven (but don't turn it off) 

Berry Coconut Topping Directions

NOTE: Make this while your lemon crust is cooking
1. Turn a burner onto low heat
2. Place a medium saucepan on the burner and add the coconut oil and coconut cream concentrate, allowing them to heat until melted
3. Add the honey and vanilla and stir until combined
4. Add berries to the pot and allow to cook for a couple minutes, until the berries start to break apart
5. Remove the pot from heat and add the shredded coconut, stir until all the ingredients are well combined

Final Square Directions

1. Spoon your Berry Coconut Topping mixture onto the already baked Lemon Crust and spread evenly until you have a smooth layer
2. Sprinkle some extra shredded coconut onto the berry layer, until you have the amount you desire 
3. Place entire square back into the oven at 350F and cook for another 12-16 minutes, until the shredded coconut turns golden in colour 
4. Remove from oven and allow to cool for 10-20 minutes
5. Place entire square in the fridge and allow to cool overnight 
6. Remove from fridge, cut and serve. Keep these in the fridge and serve cold (at least I like them cold)
NOTE: Allowing these to sit in the fridge overnight will make the lemon crust less crumbly

Print Recipe

Enjoy everyone! If you make this please let me know what you think! I always love hearing from you. And as always please feel free to contact me with any questions or comments. 

March 14, 2014

Weekly Recipe Wrap-up: St. Patrick's Day

Since St. Patrick's day is just around the corner I thought I would dedicate this weeks recipe wrap up to that occasion. Now I really am not one to celebrate St. Patrick's day but I am always up for finding new recipes… and in this case the greener the better!

Do you have any St. Patrick's day traditions? Will you incorporate any of these recipes into your plans?
Do you have any other green themed recipes that you always make? If so I would love to hear about them!

1. Whipped Coconut Cream Freezer Pie with Mint Cream and Chocolate Crust from the Spunky Coconut 

2. Coconut and Avocado Grasshopper Bars from Raia's Recipes 

3. Matcha and Coconut Butter Truffles from Seasonal and Savoury 

4. Paleo Chicken Terrazzini from Ditch the Wheat 

5. Paleo Pesto from Fed and Fit

6. Sarson ka Saag from My Heart Beats 

7. Paleo Chile Verde from Simply Paleo

8. Coconut Lime Ice Cream from GI365 

There you have it everyone. Eight delicious looking recipes that would all be appropriate for your green themed St. Patrick's day! I hope you all have a good weekend. I will be spending mine at the hospital.
Let me know if you try any of these. I would love to know how they turn out! 

March 11, 2014

Creamy Paleo "Oatmeal" (Breakfast, Paleo, GAPS, SCD)

I used to eat a lot of oatmeal before I gave up grains. It was pretty much my breakfast staple. I used to really miss it, but not as much anymore. That being said, yesterday I had a craving for some warm oatmeal so I set out to come up with a reasonable, grain-free alternative. And this my friends is what I came up with. This one has no added sweeteners and pairs well with many different toppings so you have a lot of options. It is also really easy to make and only takes about 15 minutes.

In other exciting news I am officially done CCU call forever! Now many of you probably have no idea what this means but for my fellow residents out there I am sure you can understand my excitement. The countdown until I am done with in-house call forever is officially on. I can't wait! July 1 can't come soon enough if you ask me. And it's finally getting warm outside again. Yep things are looking up my friends.


2 ripe organic bananas 
1/3 cup full fat coconut milk (use this brand
4 TBSP coconut butter/cream/concentrate (I use this kind
1 tsp organic vanilla extract (find it here

1/2 tsp ground organic cinnamon (I like this kind
Pinch sea salt 

2/3 cup finely shredded coconut (I recommend this brand


1. Break the bananas up into pieces and place in a medium saucepan on low heat on the stove
2. Add the coconut milk, coconut butter and vanilla extract to the bananas 
3. Allow the ingredients to come to a low boil and cook for about 6 minutes, stirring intermittently  
4. Add the cinnamon and salt and stir well to combine
5. Cook for another 2-3 minutes, until the bananas are soft and broken apart
6. Add the shredded coconut and stir well to combine
7. Remove the saucepan from the heat and cover with the lid and allow the "oatmeal" to sit for 5-6 minutes to soften the shredded coconut 
8. Serve and enjoy!

Print Recipe 

Prep time: None
Cook time: 10 minutes
Total time: 15-20 minutes
Yield: 2-4 servings

Topping Ideas 

  • Fresh or frozen berries 
  • Nut butter of choice (cashew butter is my favourite) 
  • Soaked and dehydrated nuts or seeds of choice (I really like pecans with this) 

Have a wonderful day everyone! Let me know if you try making this! What will you pair with it? Any other ideas besides what I listed? I would love to hear from you as always 

March 06, 2014

High Temperature Eye of Round Roast (Paleo, SCD, GAPS, Beef)

Well this was a new cut of meat for me. An eye of round roast. Have any of you ever had one before? It can look intimidating that's for sure. It is a very large piece of meat! But this turned out delicious. And it can feed a small army (or myself for a few days) which is an added bonus, especially when you are pressed for time.

I don't have a lot of time today so I will get right to the recipe without any rambling. Enjoy everyone!

High Temperature Eye of Round Roast (Paleo, SCD, GAPS, Beef)


1 grass fed eye of round roast

3 cups bone broth
1/2 cup red wine
1 onion, diced

Herbs de'Provence spice 
Dried rosemary
Sea salt


1. Add the bone broth, red wine and chopped onion to the bottom of a roasting pan
2. Rinse your thawed roast under warm water and pat dry
3. Place the roast in the roasting pan with the liquid ingredients
4. Cover your roast with the spices and allow to sit for 30 minutes
5. Preheat oven to 500F
6. Place the lid on the roasting dish and cook roast for 6 minutes per pound at 500F (mine needed 30 minutes based on weight)
7. Turn oven down to 170F and cook for approximately 45 - 60 minutes (You want the internal temperature of your beef to be between 135-150F so cook until it gets to that temperature, checking every 15 minutes or so after 45 minutes) - DON'T uncover or remove the roast from the oven when switching the oven temperature, just leave it in the oven and let it do its thing.

NOTE: These cooking times ONLY work for grassfed beef. If you are using other types of meat this will significantly change the cooking times, and will likely require 1-2 additional hours to cook. I have not tried this myself so beware if you do!

Let me know if you try this one! And as always if you have any questions or comments please feel free to contact me! 

March 02, 2014

Roasted Cauliflower Popcorn (SCD, GAPS, Paleo, Gluten Free)

Well friends we have officially entered the deep freeze. I don't even really want to talk about it. Ideally I would just like to hibernate inside next to the fire with some tea and a good book. Is anyone else with me? Unfortunately life still carries on despite the ridiculous weather. Oh life. But in happier news I booked my flights to Florida. In 27 days I will be boarding a plane to spend two weeks on the beach. I can't wait!! Florida is definitely my happy place. I have been going there since I was 2 months old so it really is my second home. There is nothing like the beach and some sunshine to make you feel good about life again.

The recipe I have for you today makes a great healthy snack. And it's super easy! I know I have raved about the versatility of cauliflower before but I am going to do it once again. You can turn this great vegetable into almost anything! It's pretty amazing.

I am keeping it short and sweet today because I have to run. But as always I would love it if you stopped by my other social media pages: PinterestInstagram and Facebook!

Happy eating everyone! 


1 large head cauliflower
2 TBSP coconut oil
2 TBSP grassfed butter or ghee
sea salt
NOTE: if you are using a smaller head of cauliflower I would limit your oil to 3 TBSP 

Other optional toppings: parmesan cheese, ground cinnamon, curry spice, chill powder, paleo friendly seasoning salt 


1. Preheat oven to 400F
2. Cut your cauliflower into small florets
3. Place florets in a bowl 
4. Melt coconut oil and butter in a microwave proof dish in the microwave 
5. Poor melted oil over cauliflower florets
6. Season with sea salt or other optional toppings (** Except for cheese - add this at the end if using) and mix well 
7. Line a baking sheet with parchment paper and spread seasoned cauliflower florets over baking sheet
8. Cook for 40-50 minutes stirring every 15 minutes or so to ensure cauliflower cooks evenly. You know it's done when cauliflower is golden brown all over 
9. Serve and enjoy! 

NOTE: cooking time will vary depending on altitude and size of cauliflower used

There you have it everyone. An easy, healthy and delicious snack! I hope everyone has had a good weekend. Stay warm friends! And as always feel free to contact me with any questions or comments.