October 26, 2015

Fall Harvest Soup (Paleo, GAPS, Whole 30, Dairy Free)

Hi friends! How was your week? Hopefully great! It was a big week for us Canadians. Did you hear? We elected a new Prime Minister, Justin Trudeau. This is a big deal. It marks the end of a longstanding conservative governmental reign. I have to admit that a Liberal majority government makes me a little nervous, which is rather bizarre because the majority of my beliefs are definitely more in line with the liberal rather than conservative philosophies. What makes me nervous is what is going to happen to the Canadian economy. I predict bad things my friends. Bad things....

Okay but enough about politics. Because let's be honest, I am hardly a politically oriented person. I do always vote, and I do my research before I do, but beyond that I rarely think about government. I should probably pay more attention but my brain is just not excited by politics. Now food however, that's another story. And speaking of food I have a new soup recipe for you today. Filled with all sorts of fall harvest goodness like carrots, turnips, apples and more.

The weather here in Calgary is feeling more and more like fall everyday. Think below zero at night and mid teens during the day. Which also means it's only a matter of time before the snow arrives. Yes I said it. The dreaded "S" word. Makes me want to cry just thinking about it. Perhaps the only good thing about cooler weather is having an excuse to eat delicious, warm, comfort food. Like soup. Like this Fall Harvest Soup to be exact. Fall is definitely one of my favourite food seasons. Squashes of all shapes and sizes, apples that are sweet and crisp, carrots that are bursting with flavour, turnips, pumpkins... the list goes on and on. And since I had just stocked up on many of these items at the Farmer's Market I put them all into this soup. And I am pretty pleased with the result I must admit. Think savoury but slightly sweet at the same time. With hints of cinnamon and ginger for even more flavour. Is your mouth watering yet? I hope so! 

Well friends I think I will leave it there today. The next couple weeks are busy ones for me!  I have a presentation to give on Thursday, my massive review article (currently sitting at 43 pages - how gross is that?) due on Friday, another presentation next Wednesday and then I am off to San Francisco next Thursday. Now I am pretty excited about San Francisco. I love that city. I have been there twice before and never get sick of walking the streets and playing tourist. Plus the apartment I have rented is only a few blocks from both Whole Foods and Trader Joes. I am going to be in paleo foodie heaven! I would love to hear your restaurant suggestions though. What are your favourite paleo friendly food spots? Plus any activity or shopping suggestions are also always appreciated. Thanks friends!

As always I would be thrilled if you visited me on my social media pages on PinterestInstagram and Facebook

Until next time, happy eating everyone!

Fall Harvest Soup Recipe (Paleo, GAPS, Whole 30) 


2 lbs carrots, peeled and diced
1 medium sized turnip, peeled and diced
2 red apples, peeled and diced (I used Honey Crips)
1/3 cup chopped green onion (or sub 1/2 large white onion)
1 can full fat coconut milk (I use this brand
2 cups water or bone broth (buy your bone broth here)
3 TBSP organic coconut oil (or grassfed butter/ghee)
1 TBSP organic vanilla extract (Omit for Whole 30)
1 TBSP ground cinnamon (this brand is SCD legal)
2 tsp ground ginger (this is my favourite kind
1/2-1 tsp sea salt (to taste)


1. Place a large pot on the stove on medium heat
2. Add all the ingredients to the pot and bring to a boil
3. Turn down the heat and let simmer for 35-40 minutes (until the turnips are soft)
4. Using your immersion blender, blend until the ingredients are smooth
5. Serve and enjoy!

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October 19, 2015

Chocolate Mocha Banana Bread (Paleo, Gluten Free, Dairy Free)

You guys I am so excited to share this week's recipe with you. Chocolate Mocha Banana Bread. Need I say more? I should just end this post right here and let you get to the recipe. But I won't. After all this is the only time you get to hear about my week, and all the exciting things going on in my life (sarcasm folks, sarcasm).

But seriously this recipe. Think dense, moist, chocolatey goodness with a drizzle of coconut on top. And while this is made in a bread pan I must be honest. This is basically a cake. A healthy cake. A healthy chocolate cake. A healthy chocolate cake that doesn't contain any nuts, dairy or grains. No it's not impossible. Just because you are eating healthy, or have certain food allergies or intolerances doesn't mean you should have to miss out on things like chocolate banana bread. At least not if you ask me. Because life just wouldn't be very exciting without a little chocolate once in a while. Right?

So what have I been up to this last week? Well pretty much just the usual suspects like work, working out, working on my research project, working on my upcoming presentations, finishing an abstract... wow my life sounds miserable. It's not that bad I promise. It's way better than last year anyways. It's all relative folks.

I also started watching Narco on Netflix. Has anyone else been watching? Can we just talk about how crazy that show is for a second? I had no idea it was that bad in Columbia before! Seriously the amount of money the drug trade brought in and the number of people killed blows my mind. I live in such a sheltered little world... Not that I am complaining about that but it just makes me realize how naive I am. Needless to say I am officially addicted.

Chocolate Mocha Banana Bread (Paleo, Gluten Free, Dairy Free)


2 ripe bananas 
1 cup full fat coconut milk (buy here
1/3 cup melted coconut oil (this is my favourite kind
1/3 cup honey
1/3 cup brewed organic coffee 
3 large free run eggs

1 cup coconut flour (I use this brand) 
1/2 cup cacao powder (find it here
1/4 cup tapioca flour
1 tsp baking soda 
1 tsp ground cinnamon (I recommend this brand
1/2 tsp sea salt

Small amount of coconut oil to grease the pan

Optional: Melted coconut butter/ manna for drizzling (find it here)


1. Preheat your oven to 350F
2. Add all the ingredients to your mix-master and mix on medium speed until smooth
3. Grease your 9" x 5" bread pan with coconut oil
4. Line the bread pan with parchment paper
5. Transfer the batter to the lined bread pan, and spread evenly with a knife or spoon
6. Place the pan in the oven and cook for 44-48 minutes (mine took 46 minutes) or until a toothpick inserted into the loaf comes out clean
7. Remove from the oven and let cool for 15-30 minutes. If adding the optional drizzle do that now (simply drip the melted coconut butter over the loaf in the pattern of your choice)
8. Serve and enjoy!

YIELD: One loaf

NOTE: This bread keeps well in the fridge for at least a week

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October 12, 2015

Texas Slow Cooker Beef Chili from Down South Paleo

Guess what friends? It's time for another cookbook review! I know I just have way too many talented friends. Today's review is for Down South Paleo by Jennifer Robins. Now I am sure you already know Jennifer from her blog Predominantly Paleo. You may also know her as the "yuca queen." Because she is. Seriously she can turn yuca into just about anything. Just head to her blog to find out.

But first let me tell you about her new cookbook.

Down South Paleo is a book dedicated to your favourite southern foods. Think soul food, Tex-Mex, cajun and creole, home cookin' and Gulf seafood. But unlike traditional southern cooking, all the recipes in the book are grain, dairy, refined sugar, and processed ingredient free. What does that mean? Simply put, this food is good for you!

Jennifer turned to the paleo diet years ago to help with her own health problems and she has had remarkable results. The only downside? She was no longer able to enjoy some of the traditional southern food she grew up with. So she came up with Down South Paleo. Now, I am definitely not a southern girl, but as someone who has spent time in Louisiana and Texas I have had my fair share of southern eats. And let me just say that Jennifer has outdone herself in re-creating these recipes. Now, I can't possibly list all the recipes in this book, but some of the highlights, and recipes that I can't wait to try include:

  • Paleo Pecan Waffles
  • Corned Beef Hash with Brown Gravy
  • Taqueria Breakfast Burrito
  • Fried Eggs Benedict + "Cornbread" Waffles
  • Coconut Pancakes with Peach Compote
  • Grandma's Grain Free Biscuits + Sausage Gravy
  • Cinnamon Pecan Coffee Cake
  • Mama's Fried Chicken
  • Mini Chicken Pot Pies
  • Mississippi Fried Catfish + Homemade Tartar Sauce
  • Sweet and Savory Slow Cooker Pulled Pork
  • Gringo's Slow Cooker Tortilla Soup
  • Southern Fried Chicken and Waffles
  • Hill Country BBQ Meatballs
  • Down Home Chicken and Dumplings
  • JBR's Slow Cooker BBQ Ribs
  • Crawfish Etoufee
  • New Orleans Jambalaya
  • Cajun Crab Fried "Rice"
  • Gulf Coast Crab Chowder with Bacon + Chives
  • Crispy Beef Tacos
  • Paleo Chicken Chimichangas
  • Deep South Grain Free Grits
  • Tex Mex Taco Salad + Chipotle Ranch Dressing
  • Lemon Pepper Fried Okra
  • Deep South Fried Pickles
  • Nut Free Biscuits + Dairy Free Butter
  • Grain Free Apple Crisp
  • Emerald Coast Key Lime Pie + Coconut Whipped Cream
  • Paleo Blondies
  • Churro Doughnut Holes
  • Mexican Hot Chocolate

Wow that's quite the list. I bet your mouth is watering now isn't it? And that's only about half the recipes in this book.

Some of my other favourite features of this book include:

  • Each recipe is labelled according to its dietary specifications including whether it's dairy free, egg free, nut free, grain free, soy free or nightshade free
  • The extremely helpful Frequently Asked Questions Section at the back of the book 
  • Jennifer's Basic Yuca Dough Recipes section that teaches you how to make everything yuca (since Jennifer is the yuca queen and all) 
  • How easy all the recipes are to make. The straight forward instructions and un-complicated ingredient lists make almost every recipe possible with the items you already have in your pantry 

But what good would a cookbook review be if I didn't share a recipe from the book? So today you are getting a sneak peak of the Texas Slow Cooker Beef Chili. And if the pictures don't have you convinced, just trust me that this Chili is tasty. I made a double batch on the weekend and have been eating it all week. There is just the right combination of flavour and spice in this one. And it makes great left overs, which is a must in my house.  

As someone who owns a whole cupboard full of paleo cookbooks, I can honestly say that there is no other book like Down South Paleo out there. Even the most die hard southern foodies will be fooled by these recipes. They are just that good! So don't give up on your favourite southern dishes, just make them healthier! Down South Paleo has made that possible. 

You can get your own copy of Down South Paleo here

Until next time, happy eating everyone! 

Texas Slow Cooker Beef Chili Recipe


1 lb (454 g) grass-fed organic beef
1 green bell pepper, seeded and diced 1 large onion, diced
4 large carrots, chopped small
26 oz (728 g) finely chopped tomatoes 
1⁄2 tsp ground black pepper
1 tsp (3 g) sea salt
1 tsp (3 g) onion powder
1 tbsp (4 g) chopped fresh parsley
1 tbsp (15 ml) Worcestershire sauce (Omit for Whole 30)
4 tsp (12 g) chili powder
1 tsp (3 g) paprika
1 tsp (3 g) garlic powder
Pinch of cumin

Dairy Free sour cream (optional)
Diced onions (optional)


1. Place the ground beef in a medium-size skillet over high heat and brown, stirring, until no longer pink. 
2. Spoon it into your slow cooker, including the fat. Now place the green bell pepper, onion, carrots and tomatoes into the slow cooker. 
3. Stir all the ingredients well, then add the remaining spices and seasonings. Stir once more, cover and cook on low for 8 hours or on high for 5 hours. 
4. Top with dairy free sour cream if desired or additional diced onions. 
5. Serve and enjoy! 

YIELD: 6 servings

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October 05, 2015

Tropical Slow Cooker Pork Roast (SCD, GAPS, Paleo, Gluten Free)

You guys I can't believe how long it's been since I posted a meat recipe. Seriously. Considering that I eat meat everyday, multiple times per day, I don't know how I let this happen. To make up for it I have an amazing pork recipe for you today. And it's made in the slow cooker which means that it is super easy and comes out extra tender. I actually make this recipe about once a month so I don't know how I haven't posted it yet. Terrible I know. I tend to make this pork roast on a weekend and then enjoy it all week. Because we all know that yummy leftovers are key to surviving a busy work week right? They are for me anyways. I can't tell you how many times I get asked "how do you have time to pack your lunch everyday?" The honest answer is that it only takes me a few minutes to pack my lunch each night because I always have leftovers in my fridge just waiting to be eaten. Add this Tropical Pork Roast to some steamed broccoli or some spaghetti squash and ta-da! Lunch is served. It's that easy.

This recipe actually came about by total fluke. I happened to have some red peppers waiting to be used and a pineapple sitting on the counter so I decided to throw them together with some meat, and a few other ingredients, and this recipe is what developed. Now I have tweaked it a bit since the original version but the premise is all the same. I love when random kitchen adventures just happen to turn out well (it's not always the case unfortunately). You might not think that pineapple and pork would go together, but trust me they do. They really do. And you will be happy to know that not only is this recipe paleo, but it also fits with the GAPS and SCD diets.

For my weekly update, let's see... I saw The Martian! Has anyone else seen it? You need to! Plus you need to read the book. Because let's face it, the book is always better. But seriously the movie was actually really good. It totally met my expectations (and after finishing the book they were pretty high). What else... well I met with my division head to start talking "career planning." Gross. I am still in denial about it. After being a student for 12 years it's crazy to think that I will be starting practice next year. I feel totally unprepared for the whole business aspect of it. It still baffles and annoys me that we get absolutely no business or financial education during our medical training. Considering that we will be expected to be running our own business when we are done it really makes no sense. And doctors are notoriously bad with money. I can speak to that. I really don't want to have to think about it. I want to have money, but I really don't want to manage it. Yes I realize that sounds naive. If only it were that easy... Anyways, just another thing to add to the wishlist of medical school education. Along with nutrition. And herbal medicine. And acupuncture. etc etc. You get my drift.

But you didn't come here to listen to me rant about money or medical school. Nope you came to eat pork! So let's get to it shall we?

And as always I would be thrilled if you visited my social media pages on  Instagram, FacebookPinterest and  Twitter.

Happy eating everyone! 

Tropical Slow Cooker Pork Roast Recipe (SCD, GAPS, Paleo) 


2 red peppers, diced
2 cups fresh pineapple, diced
1 can full fat organic coconut milk (buy here
2 TBSP diced chives (or sub one small onion, diced)
1 TBSP dried basil (I use this brand)
1 TBSP dried oregano (I use this one)
1/2-1 tsp sea salt  
1 ethically raised pork shoulder roast (mine was ~3.5lbs)


1. Turn your slow cooker onto low heat
2. Place all the ingredients into your slow cooker 
3. Cook for ~7 hours
4. While the meat is still in the slow cooker, break it apart and then turn down that heat to "keep warm" and let sit for another ~30-60 minutes to tenderize
5. Serve and enjoy!

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