Cauliflower, Golden Beet, and Leek Soup



This soup is perfect for cold Upstate NY winters, with -10 degrees the last couple of days. Creamy soup warms the bones and this creamy soup is dairy free! I found these beautiful golden beets and thought they would add a unique flavor. The taste was amazing, and beets are great for detoxing the liver and thinning the bile, so fats are better digested. Better digested fats=more nutrients=healthy hormones=happy person! Win win! This soup is also autoimmune friendly for those cutting out dairy, nightshades, nuts, and seeds.


Look at these beauties!





This soup is soup-er easy to make :p



(1) TBS solid cooking fat (ghee, coconut oil, or bacon fat)

(2)  leeks rinsed well and chopped

(3-4) cloves of garlic minced

(4) cups of chicken bone broth (chicken feet broth adds the most amazing flavor)

(1) can of full fat coconut milk. I prefer Native Forest brand as it has the thickest layer of fat on time which makes for a very creamy soup)

(1) golden beet peeled and chopped

(1) head cauliflower chopped

Pink salt and white pepper to taste (don’t use white pepper if following an Autoimmune Protocol)



1. Heat cooking fat over medium high and saute the garlic and leeks until soft and fragrant.

2. Add the rest of the ingredients and bring to a boil. Reduce heat and simmer for approximately 30-45 min or until beets are tender.

3. Puree (I used my Ninja blender).

4. If you so desire, add chopped bacon to your bowl.








Gluten and Dairy Free Pumpkin Mousse






Fall is all about pumpkins! Here is my quick and easy pumpkin mousse recipe 🙂




1 can of Native Forest brand Coconut Milk, refrigerated overnight

1/3 cup of Organic Pumpkin Puree

3 TBS Grade B Maple Syrup

1 tsp vanilla

1 tsp pumpkin pie spice or cinnamon  +a little extra to sprinkle on top if so desired



**Be sure to refrigerate the coconut milk over night**

1. Remove the thick cream layer from the top and place in a mixing bowl with vanilla. Whip with beaters on high speed until cream consistency.

2. Slowly drizzle in the maple syrup and continue to whip.

3. Fold in the pumpkin puree and pumpkin pie spice.

4. Scoop mixture into (4) small serving dishes, or (2) large.

5. Sprinkle with a little cinnamon or pumpkin spice on top.








Paleo Herb Vinaigrette Dressings



A big pet peeve of mine is store bought salad dressings. They are full of bad oils (soy oil, canola oil, and vegetable oils) that can increase inflammation in the body. Here and Here are some pieces I wrote about why you should avoid these oils. Yes, even the organic ones have bad oils in them. It’s not too difficult to make your own dressings. If you use fresh herbs your salad will be bursting with flavor, much more so than with these store bought dressings.




I wanted to show you how easy it is to create many different flavors with various herb combinations. In this piece I created four different vinaigrette dressings. Are you a big fan of creamy ranch? Here is a recipe I create last year for a creamy bacon and caramelized onion ranch dressing/dip.


I bought these cool little dressing bottles at AC Moore for like $1 each:




For the dressing bases I used extra virgin olive oil, avocado oil, coconut vinegar (for a less acidic dressing), and apple cider vinegar for those who like more of a bite. Either will work! I tend to prefer coconut vinegar, but some people prefer apple cider vinegar.





Ginger Lime Cilantro (and garlic of course):

FYI: This is my favorite, and also makes a great marinade for wild salmon 🙂




Mix up and pour into bottle using a small funnel:


5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lime
1 tsp grated fresh ginger
1-2 cloves finely minced garlic
2-3 TBS fresh chopped cilantro
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Thyme and Sage:

This is a nice savory dressing that accompanies poultry well.




5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
1 TBS fresh chopped thyme
1 TBS fresh chopped sage
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Garlic and Chive:

This was made with fresh garlic and chives from my awesome neighbors!




5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
2 cloves garlic finely minsed
a handful of fresh chives thinly sliced
1 tsp pink salt
1/2 tsp fresh cracked black pepper


Basil and Oregano:

Fresh parsley is good with this combo as well. This a great Italian medley 🙂





5 TBS extra virgin olive oil
3 TBS avocado oil
5 TBS coconut vinegar or ACV
juice from one lemon or 3 TBS filtered water for less bite
2 cloves garlic finely minsed
1 TBS fresh chopped basil
1 TBS fresh chopped oregano
1 TBS fresh chopped parsley (optional)


Refrigerate these dressings and use within a couple of weeks. Mix well before pouring! There are endless combinations you can make with all different herbs and seasonings. So play around and have fun making your own creations. Don’t bother with junkie store bought dressings, marinades, or dips. Just make your own! Amazon sells sorts of neat little dressing containers to bring your dressings to go with you.


Hope you found this helpful! Let me know if you try out any of the recipes.



Kathryn Kos, NTP

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6 Paleo-isms (Things The Paleo Community Likes Alot)



The paleo/primal community is amazing. We are changing the way people make decisions about what they are putting in their body. We are making big strides world-wide, and I am proud to be a part of this movement. However, there are some funny “paleo-isms” (things the paleo community likes to say/talk about). I’m here to explain why we say/talk about these foods all the time. There is a reason!


Here are 6 paleo-isms and my musings on them 🙂


1. “It’s not a diet, it’s a lifestyle”:



I’m still an advocate of this saying even if it sounds cliche, and I’ll explain why. Some of the people who preach paleo…but don’t like to admit they preach paleo tear it apart. They don’t want to be considered “paleo” because the word it’s dogmatic to them. I disagree. I still like it. It’s the truth. No, I’m not 100% paleo, and I don’t think this saying advocates that either! What this saying means to me is that by making these changes in the foods you choose to consume, you are not going on a “diet.” It’s not like the atkins diet, or south beach, or weight watchers. We don’t want it categorized that way, because it is very different. In my professional opinion, the term paleo also encompasses thinking about your emotional and physical well-being as well. It is about making conscious lifestyle choices about what you put on and in your body most of the time, and how you treat your body. It doesn’t mean you can’t make less than desirable choices and carry on. Those other choices make up most everything around us– it’s very difficult to avoid them. In the paleolithic days these choices didn’t exist, and so yes, we were all “paleo.” Those days are gone. Far gone. Even though it is still in our genes, the other choices are everywhere and engrained in our social being. So yeah, sometimes we make them. I don’t get a dogmatic vibe from this saying at all. So for those who still like this saying, I’m on board with ya. Because yes, it’s not a diet, it’s a lifestyle. It’s my lifestyle. And I am proud of it. I’m also proud of the word paleo and all the lovely people in our community making positive changes.


2. Bacon bacon bacon:


Prunes in bacon


Paleo folks talk about bacon a lot. Why? Well, for one, it’s very tasty. Pasture raised bacon is a good source of healthy fats for your body. Bacon has been demonized in Western culture the past what? 30 something years? for no good reason, and we know the truth about it! We want you to enjoy it as well. Because it tastes really good, and provides nutrients for your body, and contrary to what you may have heard, bacon does not clog your arteries or make you sick like processed grains do. It’s just the opposite. The fats in bacon are about 50% monounsaturated fats (like olive oil), 40% saturated fats, and 10% polyunsaturated. So you don’t want to burn bacon as it does contain some PUFA’S. As long as you aren’t consuming vegetable oils, you should be fine. Why no vegetable oils?  Heat, light, and oxygen break these oils down and render them chemically unstable. The volatile chemical structure (from the process of being heat extracted releasing free-radicals) can wreak havoc on the body at a cellular level, and cause chronic inflammation…the root of modern diseases. Vegetable oils are not stable. Bacon has a small amount of PUFA’s, so again, just don’t burn it or reuse the oil over and over.

So yeah, we’re big on bacon. We’re going to wrap everything in bacon. We’re going to mix bacon with chocolate. We’re going to wear bacon t-shirts. and post bacon meme’s. and share bacon recipes. and eat bacon with every meal. Totally kidding. Just some meals.


3. Coconut everything:




Coconut oil. Coconut flour. Coconut cream. Coconut milk. Coconuts. Coconut water. Coconut aminos. Coconut manna, shredded coconut. Why all the coconut? Yes we tend to be big on the coconuts. Coconuts are amazing, that’s why. Coconuts contain medium chained triglycerides which are metabolized quickly and are used as a quick source of fuel and aids in weight loss. Lauric acid in coconut kills bacteria and viruses. Coconut oil is a stable saturated fat so it can withstand heat without oxidizing quickly. Coconut reduces inflammation in the body. It helps the body to absorb calcium and magnesium. It is also high in vitamin E. It is great for the skin and hair as well. You can make deodorant with it. and use it to help heal superficial cuts and burns. and use it as a sunscreen, and moisturizer, and make up remover, and hair treatment. Coconut rocks!


5. Saturated fats/Animal fats: 


butter is saturated fat


The paleo/primal community stresses the consumption of saturated fats because, like bacon, these fats have been wrongfully demonized as artery clogging-heart attack inducing-avoid at all cost fats. This led to the overconsumption of low-fat, high carbohydrate processed foods and increased obesity and health struggles in our culture significantly. Saturated fat is necessary for so many functions in the body!

  • Saturated fats are solid at room temperature.
  • Contrary to what you’ve probably heard, saturated fats are the most beneficial fats for our body. These fats are fully saturated with hydrogen bonds (NOT to be confused with hydrogenated oils).
  • These fats are stable, and do not easily oxidize (break down) or go rancid.
  • Saturated fats include fats such as lard, tallow, butter, ghee, coconut oil, palm oil.
  • Saturated fats are beneficial to the body-these fats insulate myelin in the brain (memory, mood stability, alertness), strengthen the immune system and help regulate hormones.

I wrote a blog piece on this! 🙂


6. Fermented Cod Liver Oil:

 Fresh atlantic cod fish

You hear a lot about Fermented Cod Liver Oil (FCLO) in the paleo/primal community. You might wonder why anyone would want to consume fermented cod livers. FCLO is a pretty amazing superfood. It contains fat soluble Vitamins A, D, and K2 necessary for maintaining a healthy gut/immune system. It aids in gut healing to help reverse autoimmune conditions. It is great for the brain, eyes and skin. Green Pastures brand is traditionally fermented cold, and not heat treated. Therefore all nutrients and vitamins are not destroyed. The cinnamon tingle is actually very palatable. My kids even take it no problem.

According to Green Pastures:

“The gold standard in pure fish fat/oil from the liver of the cod fish extracted through fermentation rather then cold/hot temps or chemical extraction as the rest of the industry uses. Deep dark rich color equals real life giving nutrients”.

I hope you found this piece helpful!

What are some of the paleo-isms you have noticed?

Get a free nutrional therapy consultation

About Kathryn:

Kathryn is a Nutritional Therapist through The Nutritional Therapy Association, and a Certified Lactation Educator/Counselor through The University of San Diego extension. Her undergraduate degree is in Movement Science from Westfield State College. Her Master’s degree is in Rehabilitation Counseling from Springfield College. She specialize in healing digestion, balancing blood sugar, balancing hormones, autoimmune conditions, weight loss, and feeding infants and children. She sees people locally in her Ballston Spa, NY office and worldwide via phone and Skype. 


* Please note: This is a personal blog. All data and information provided on this site is for informational/educational purposes only. It is not intended to be a substitution for professional medical advice.

Summer Dream Whipped Coconut Fruit Dip


It is about 10 degrees out today in Upstate NY. We have over a foot of snow coming on Monday. Brrrrrrr…..

I have been thinking about summer. Not finding coats, boots, matching mittens, hats, snowsuits, etc…EVERY.SINGLE.DAY.  Getting sunshine on my skin. Not freezing to death every time you step outside. Not shoveling snow. Not looking at dirty snow and gray skies. I don’t ski. I don’t ice fish. I hate being cold. I live in the wrong place!

Come Spring I will decide I live in the best place in the world…just as soon as those tulip and daffodils start poking up, and the blossoms are on the trees.

I dream daily of catching big bass, kayaking, swimming, hiking, playing in the grass and running through the sprinkler. Summer nights on the porch, listening to the crickets chirp and watching fireflies.

Summer cannot come fast enough!

In the meantime…

I made this last summer and it was a real hit. The kiddos loved it! They loved using toothpicks to dip the fruit 🙂

“Summer Dreaming”  Whipped Coconut Fruit Dip:


Refrigerate 1 can of full fat coconut milk overnight. This step is imperative! Otherwise the fat will not firm up and the cream will not whip (I have wasted many a cans, lol).

Scoop the firm fat from the top of the can and whip it with a handheld blender for 3-5 minutes, fold in 1 TBS raw honey and a splash of vanilla.

Cut the pineapple in half and scoop out the bottom to form a bowl. Leave the juice in the bottom of it (juice will form).

Pour the coconut cream into the bowl and fold in the pineapple juice.

Serve with fresh cut fruit and toothpicks!






Girl Scout Cookie Remakes…The Real Food Way!


It’s Girl Scout cookies time! I was a girl scout myself for many years. I remember going from door to door with the little slip! Oh the excitement!  Now you get mass e-mails, phone calls, and even facebook pages devoted to selling them.


This is me circa 1983:



It’s too bad these delicious tasting cookies contain so many harmful ingredients such as: GMO corn and soy products, food dyes, artificial food dyes, artificial flavors, and worst of all hydrogenated and partially hydrogenated oils. The shortbread cookies do not even contain any butter!

The 2 most popular kinds that I myself enjoyed most were samoas and thin mints…so…


I wanted to share with you some links to recipes that real food bloggers did to re-make healthier versions of these classic cookies!


Make sure you drop by their blog-sites and show them some love!

The first ones are samoas that come from Rising Moon Nutrition!


“These are sweetened only with dates, and there is a super awesome secret ingredient: sweet potatoes! They add a wonderful texture and flavor to the cookies, and also contribute some sweetness.  The almond butter and dates create the caramel effect and flavor, and the chocolate drizzle is pure, unsweetened dark chocolate. The bitterness of the cocoa is a nice balance to the sweetness of the rest of the cookie..I, of course, enjoyed mine with a nice cup of black coffee…like any good dessert should be!”




The next recipe is from my friend over at Life Made Full!

“If you haven’t heard, Girl Scout cookies have GMOs (genetically modified organisms). These grain-free, dairy-free  Thin Mint Copycats don’t. And they’re flippin’ awesome! Seriously, it was just like biting into one of THESE grasshopper cookies, but without any of THESE nasty ingredients!”





The next are thin mints that come from Orleatha Smith over at Level Health and Nutrition!

“Be it for yourself or for someone else, these cookies are sure to satisfy even the most loyal thin mint fan — I threw in lemon balls (which I would likely flatten next time) and shortbread. Be careful, these are all highly addictive! Enjoy!”




and Finally Raw Vegan Paleo Samoas from!


“I used to wear my little Brownie uniform and sash full of badges with so much pride (pictured below)! I remember slinging those not so good for you cookies with my troop in front of supermarkets too. I also remember learning how to make raw style “no-bake” cookies, but oh, looking back, they had the worst ingredients! I recall crunchy peanut butter, non fat milk powder, refined sugar…ick!”




Thanks to my friend over at Just Eat Real Food for links to the recipes 🙂





The 21 Day Sugar Detox Program Guide and Cookbook Review!




With the New Year approaching people start to want to make changes to feel better. I often have people ask me about specific diets and programs. I am not in support of diets, and never will be. I am in support of leading a simple, healthy, real food lifestyle. With that said, most of us are addicted to sugar. Our bodies are adjusted to using sugar for energy, and we crave a constant flow of carbohydrates. When your body adjusts to using more fat for energy and less carbohydrates, you become more satiated between meals. Overall you look and feel better. The goal is to stabilize your blood sugar and get off the blood sugar roller coaster that leaves you jittery, moody, and frequently hungry. Even though the program is 21 days, it gives you the tools to make a lifestyle change, and start eating nutrient dense, real foods.

The 21 Day Sugar Detox Program book written by Diane Sanfilippo, BS, NC is an amazing 21 day program that kick starts this for you. The book comes in 3 program levels with special considerations for athletes, pregnant and nursing moms, pescetarians, and autoimmunity.The 21 Day Sugar Detox Cookbook contains over 100 recipes for any program level!






The 21 Day Sugar Detox Guide is helpful in determining where you are now and which level is best for you. There is a quiz that helps you to determine which level is best for you to start with (3 levels). It gives meal plans for each level, and a list of yes and no foods for each level. This makes it easy to stick to your goal! There are tasty and delicious recipes that go along with each meal plan, and the recipes have beautiful pictures to go along with them. This guide contains complete program details, the science behind sugar detoxing, what to expect, a preparation checklist, supplement recommendations, frequently asked questions, a daily success log, a replacing food guide, a guide to sugar synonyms, a guide to fats and oils, a guide on dining out, where to find special ingredients, and much more!

I made some of the recipes from the guide.

I made these delicious bacon wrapped pork tenderloins:


and these Asian meatballs over fresh cabbage slaw…


and the leftovers made a great lunch for my son Joshua 🙂


I also made a ginger-garlic beef and broccoli, and this herbed almond “cheese spread (I brought this to a party with cut veggies for dipping. It was a HUGE hit!



The 21 Day Sugar Detox Cookbook contains over 100 recipes that work for any of the 3 levels in the guide. It is an awesome complement to the guide and gives many more amazing recipes! I tried a few of these recipes as well.

I made these cabbage wrapped dumplings with Asian dipping sauce. These were very tasty and they were not too difficult to make.



I made this creamy cilantro garlic sauce which I drizzled over my taco salad! I looooove cilantro, and the flavor married well with coconut milk.



I also made this satiating carrot-ginger soup. Perfect for wintertime in upstate NY.


Now…for my favorite recipe from the Cookbook…

Caramelized brussels sprouts and onion(Aka…heaven) with bacon:


There are so many more awesome recipes in this cookbook…you will be amazed!

My birthday is January 6, and I have decided to join the largest group of people starting this program…on my birthday! It is a great way to kick start the year. Eating tasty, amazing, easy to make recipes while getting yourself off that crazy blood sugar roller coaster. Please join me 🙂

Who is in with me?

Link to Diane Sanfilippo’s blog:

Link to purchase the guide and cookbook:

The 21 Day Sugar Detox Guide

The 21 Day Sugar Detox Cookbook


TASTYFACE Organics Giveaway!


WE HAVE A WINNER!!! ybus you have won the product of your choice!



In the past I have struggled with my skin. It tends to be dry, yet I break out during my cycle. Diet plays a huge role. Cutting dairy out ended my struggle with acne. However, I have had a difficult time finding a skin care line that I feel is safe enough to put on my skin. Our skin absorbs what we put on it into the blood stream, and I do not trust mainstream products. Recently I was introduced to TASTYFACE organics! My friend Kelly makes these amazing products in small batches. I tried the products and my skin fell in love. I get told all the time that my skin is glowing!  TASTYFACEorganic products are organic, small batch crafted, and smell amazing. These products are also edible! She uses all natural ingredients and it makes it much easier for me than trying to make my own combinations.



My favorite product is the Coconut Vanilla Cream Cleanser. I take a small amount and rub it into my face. Then I get in the shower and let the steam work it in further. At the end of my shower I use a gentle cloth to clean it off my face. Then I finish with the daily moisturizer. I was really surprised with the results!






WE HAVE A WINNER!!!!  ybus! you are the winner! Congratulations! We will be in touch with you to send you your free product!

For this week enter the coupon code: PRIMALLOVE15 for 15% off your order!


Try these products out, you won’t be disappointed!

Citrus Grilled Shrimp Over Arugula Salad, with Meyer Lemon Dressing!


I was looking for inspiration while at the grocery store today and found some Meyer lemons! Meyer lemons are sweeter than regular lemons, but hold more tartness than an orange. The first thing that came to my mind was to marinade shrimp and make a salad dressing out of them. This was my inspirations for tonight’s dinner!



1 pound of raw shrimp, preferably wild caught, peeled and deveined

For the the marinade:

1/4 cup of melted coconut oil

zest and juice from 1 meyer lemon (a regular lemon, lime, or orange would work too)

3 cloves of garlic finely minced

sea salt and pepper to taste

Mix all ingredients together and pour over shrimp. Marinade for approx 30-45 minutes (while preparing the salad)

For the salad:

1 small bunch or bag of fresh arugula

1 head of chopped red leaf lettuce

1/4 of a red onion chopped

1 avocado chopped

1 tomato chopped

1 bunch of scallions thinly sliced

chopped fresh basil or thyme (about 1 TBS)

Any other fresh veggies you would like to add!

For the dressing:

1 tsp finely diced meyer lemon zest

juice from 1 meyer lemon

1/3 cup of extra virgin olive oil

1 TBS finely chopped thyme or basil (I used thyme as it is my fave)

sea salt and pepper to taste


Prepare salad in a salad bowl and drizzle dressing over the salad.

Grille the shrimp over medium/high approx 2 minutes per side or until cooked through.

Place shrimp on top of salad, and serve immediately.



Dark Chocolate Coconut, Almond Butter and Raspberry Preserve Cups

I was brainstorming chocolate raspberry ideas and love the taste of almond butter and preserves together (before going paleo I would eat almond butter and jelly sandwiches. I feel much better not eating them, but I miss that combination). I picked up some low-sugar organic raspberry preserves and created these cups (inspired by peanut butter cups). They turned out fantastic! They are not too difficult to make either. These store well in the freezer.






2 bars of 85% or darker dark chocolate. I used Green & Black’s organic…3.5 oz bars (2 of them)



1/2 cup of coconut oil



3/4 cup of unsweetened shredded coconut plus extra to sprinkle on top



Almond butter (I used Trader Joe’s crunchy unsalted)



Low sugar raspberry preserves (extra points for homemade)




1 tsp vanilla and a pinch of sea salt





1. Line a muffin pan with 12 cupcake liners



2. In a small saucepan melt the chocolate with the coconut oil, vanilla, sea salt, and 3/4 cup of the shredded coconut.



3. Using a spoon spoon a small amount of melted mixture into each of the cupcake liners (about 1/2 inch).




4. Put the tray into the freezer for about 15 minutes and then remove it.


5. Spoon about 1/2- 3/4 tsp of raspberry preserves on top of each one.



6. Spoon about 1/2 – 3/4 tsp of almond butter on top of the jelly.



7. Spoon the remaining chocolate mixture on top of each one, and sprinkle some shredded coconut on top. Immediately stick the batch back in the freezer before the coconut sinks in!




8. Wait about 15 more minutes and they are ready to remove from cupcake liners and place on a plate. Store in the freezer, especially in the summertime as they melt easily.









Strawberry Rhubarb Pie with Whipped Coconut Cream: 2 Variations



Strawberry rhubarb pie has always been a favorite of mine. When I saw that my neighbor’s rhubarb was ready (and she offered me some), I wanted to take on a grain and refined sugar free variations of this pie!


I decided to make two different kinds (one that is dairy free, and one that has butter in it).

The first pie is dairy free, and the crust was made with almond meal, coconut flour, and unrefined coconut oil. This pie has unrefined coconut oil in the filling.


The second pie has no coconut in it. It was made with an almond meal and grass-fed butter crust, and has grass-fed butter in the filling.



okay so these pies are not beautiful… When working with alternative flours I find it difficult to make “pretty” pies. However, they were a hit with the family and the neighbors…I could not tell a difference.


I wanted to create these on my own so I did not follow any particular recipe. I did however look in  the “Good Housekeeping” cookbook for a basic pie recipes to give me an idea of measurements. I sweetened both pies with raw honey! They were topped with whipped coconut cream, and very delicious!


Pie #1: Grain-free, dairy-free, refined sugar free Strawberry Rhubarb Pie


Ingredients for the crust:

2 cups of almond meal

1/3 cup of coconut flour

3/4 cup of coconut oil

6-8 TBS water

1/2 tsp cinnamon

1/2 tsp vanilla

1 tsp sea salt

Ingredients for the filling:

3 cups of cut-up organic strawberries

1 cup of chopped rhubarb

3 TBS coconut oil

4 TBS raw honey

1/2 tsp cinnamon

1 tsp vanilla

3 TBS tapioca flour

zest of one lemon

juice of 1/2 a lemon

Directions for pie #1

1. Set oven to 375 degrees

2. make crust-I did not melt the coconut oil. I put all the ingredients in a bowl and mashed it all together with a whisk or large fork (a pastry blender would probably work better, I just didn’t have one on hand)

crust #1crust#1_2

3. make dough into 2 separate balls


4. roll out dough from one of the balls on a surface dusted with almond flour-or between parchment paper that is dusted with almond flour, and place it in the bottom of the pie pan. This dough is not easy to work with and breaks easily. Try not to get frustrated. I had to do some patching and pressing. It doesn’t have to look perfect.


5, Roll out the second ball of dough and cut it with a pizza cutter into strips-set aside


6. Make the filling- chop up 3 cups of strawberries and 1 cup of rhubarb


7. put the filling in the pie crust, and zest the lemon over it


8. in a small pan over low heat melt the coconut oil with the raw honey, lemon juice, vanilla and cinnamon, pour the mixture over the berries and zest


9. sprinkle the tapioca flour over this mixture


10. arrange the strips of dough over the top-and bake for approx 45 minutes (tent foil over the top during the last 15 minutes to prevent outer crust from burning…

voila!!! Pie number one is complete…



I let it set for about 20 minutes so it could thicken and the juices could settle. During this time I whipped up some coconut cream!

Coconut Whipped Cream:

refrigerate 1 can of coconut milk (not the reduced fat kind). Open the can and take the cream off of the top and place it in a bowl. *you can save the watery part for other recipes-you could even use it in place of water in dough for the pies!  Add 1 TBS raw honey, 1/2 tsp vanilla and whip with beaters on high until stiff

whipped coconut cream



Pie #2: Grain-free, refined sugar free Strawberry Rhubarb Pie (with grass-fed butter crust and filling)


Ingredients for the crust:

3 cups of almond meal

1/2 cup of butter

6 TBS water

1/2 tsp cinnamon

1/2 tsp vanilla

1 tsp salt

Ingredients for the filling:

3 cups of cut-up organic strawberries

1 cup of chopped rhubarb

3 TBS butter (kerry gold grass-fed)

4 TBS raw honey

1/2 tsp cinnamon

1 tsp vanilla

3 TBS tapioca flour

zest of one lemon

juice of 1/2 a lemon


1. Set oven to 375 degress

2. make crust-I did not melt the butter oil. I put all the ingredients in a bowl and mashed it all together with a whisk or large fork (a pastry blender would probably work better, I just didn’t have one on hand)

3. make dough into 2 separate balls


4. roll out dough from one of the balls on a surface dusted with almond flour-or between parchment paper that is dusted with almond flour, and place it in the bottom of the pie pan. This dough is not easy to work with and breaks easily. Try not to get frustrated. I had to do some patching and pressing. It doesn’t have to look perfect.


5. you can either roll out the second ball of dough and cut into strips to make a weave on top, or roll it out to cover the entire top (which is what I did with this pie)

6. Make the filling- chop up 3 cups of strawberries and 1 cup of rhubarb


7. This time I mixed the tapioca in with the strawberries and rhubarb, and then dumped the mixture into the pie crust, and zested the lemon right on top



8. Melt the raw honey with the cinnamon, lemon juice, and vanilla. Pour this mixture over the berry/rhubarb mixture

9. Cut the butter into chunks and dot it all over the berry/rhubarb mixture


10. Put the top pie shell on top and crimp the edges with your fingers or a fork-make a few slits in the top


11. bake for approx 45 minutes, covering all around the edges of the pie with foil during the last 15 minutes so the edges do not get burned. Do not cover the whole pie as you want the top to crisp up

Pie #2!


*let the pie “settle” for 20 minutes or so

Follow the directions for coconut cream to top!




Kiddo “Snack” Ideas



I frequently get asked for snack ideas so here is a list of some things I came up with.  One thing kids love is to eat their snacks with toothpicks-(once they are old enough to not stab each other). Also-if they are involved in the process of making their snacks, they find eating the snack more enjoyable!


Snack Ideas:

*hard boiled eggs-sliced with sea salt, quartered with sea salt, molded with egg molds (molds that shape the egg into a silly shake), sprinkled with, sea salt, pepper or different seasonings.

*”popcorn” cauliflower (a favorite with my kids)- Set oven to 400 Degrees. Cut up a head of cauliflower into small florets, spread onto a cookie sheet. Melt about 1/4 cup of coconut oil and drizzle over the cauliflower. Season with sea salt and pepper-my kids also like onion powder on it. Roast in the oven for approx 45 minutes to an hour stirring frequently-we like it golden brown all over. Put it in a big bowl and give everyone a fork or a toothpick

*Roasted Broccoli- Set oven to 375 cut up 1 or 2 heads of broccoli-spread on a cookie sheet-drizzle with 1/4 cup of melted coconut oil, sea salt, and pepper. Roast stirring frequently 15-20 minutes or until it starts to brown

*Kale Chips- Oven to 350 degrees chop Kale into chip sized pieces and spread on a cookie sheet. Melt 1/4 cup of coconut oil and drizzle all over kale. Add sea salt and pepper to taste. Roast in the oven stirring frequently. These cook fast and can burn quickly. You want them crisp to touch and they just start browning.

*Apple wedges with almond butter for dipping

*avocado slices plain or sprinkled with sea salt

*Coconut flour muffins (I make these with the zest and juice of an orange added to the batter-they can be made with enjoy life chocolate chips as well)

*Chopped up veggies and fruits-my kids love sugar snap peas, cut up apples, cut up carrots etc…

*a whole carrot-sometimes they like to pretend they are a bunny and chomp on a whole big carrot.

*a bowl of berries

*crack open a fresh coconut-my 6 year old LOVES smashing the coconut (after we drain out the liquid of course)

*kerry gold grass-fed cheeses (for those who do dairy)

*applegate farms deli meats rolled up around a slice of avocado or rolled around some kerrygold cheese for those who do grass-fed dairy

*almonds or other nuts with the shells on for older kids (they enjoy sitting at the table and cracking them open)

*bacon and avocado sandwiches (bacon as the “bread” with a slice of avocado between 2 pieces of bacon)

*coconut milk smoothies

*banana “ice cream” take 1 frozen banana and put it in the blender with a tiny splash of almond milk, coconut cream, or coconut milk and 1 tsp vanilla. Blend and serve with spoons in a bowl. Or add more liquid to make a banana smoothie

*Blood Orange Coconut Balls


Feel free to add to this list in the comment sections, I would love to expand upon it!


Brownie Truffle Bites

After making the blood orange snack balls I wanted to experiment with cacao and make a truffle type snack. I came up with these brownie bites. They have the texture and taste of a chocolate truffle-everyone enjoyed them!


1 cup of walnuts

1 TBS coconut flour

2 TBS coconut oil

2 TBS raw creamy honey

1 tsp bourbon vanilla

2 TBS  cacao powder (I used nativas naturals brand)

1 cup unsweetened shredded coconut

1 teeny pinch of sea salt

optional but delicious: zest from 1 orange (if you like chocolate and orange together)


pulse everything together in a food processor-

truffleballs3 choctrufles4

Roll into small 1 inch balls-they are oily but firm up once you refrigerate them.

*you can roll the balls in shredded coconut or in some cacao powder.

refrigerate to firm them up,





Blood Orange Coconut Balls



I love the taste of oranges, and wanted to make an orange flavored snack with a Lara Bar (soft/chewy) kind of texture. I came up with these blood orange coconut balls! They have an orange/vanilla (creamsicle) taste.  I found them sweet and satiating. The kids really enjoyed them as well!



zest and juice from 1 blood orange (finely dice the zest) My boys always ask me to get blood oranges (probably because of the word “blood”). I’m sure any kind of orange would taste great.


1 cup of walnuts (macadamia nuts or cashews would work as well)

3-5 medjool dates (depending on your preference for sweetness)

1 cup of unsweetened shredded coconut, plus extra for rolling the balls in


1 tsp bourbon vanilla

1/2  tsp orange oil (optional-the zest and juice gave a nice orange flavor-the oil intensified the flavor)

1 TBS coconut flour

2 TBS coconut oil




pulse the walnuts in a food processor for about 30 seconds-add the rest of the ingredients and pulse until it forms one large ball.

roll into small balls (1 1/2 inch-ish)


roll balls in unsweetened shredded coconut

*refrigerate for a firmer texture-store in airtight container in the refrigerator