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.








Banana Cinnamon Pecan Parfaits



The other day I was in a store that was selling these gorgeous banana cream pies. I thought…hmmm….how can I create the taste of bananas and cream without gluten or dairy. These parfaits came to mind! They are easy to make with whipped coconut cream. I love how pecans and cinnamon taste together. These were a real hit with the kids, and I felt good about them having this summertime treat!


I found these cool glass mugs at Target and they make great parfait dishes!




Ingredients for 4 parfaits (use half for 2):


  • 2 cans of coconut milk refrigerated over night. As someone with many failed attempts at whipped coconut…see if you can find this brand:




I like Native Forest because it has a lot of cream in it and the cream gets very firm. Other brands I have tried are more watery, and won’t whip up nice.


  • 4 TBS Grade B maple syrup
  • 4 bananas sliced
  • 2 tsp vanilla
  • 1 TBS cinnamon
  • 4 TBS chopped pecans


My little pecan chopper focusing:




1. Scoop out the top fat layer of coconut cream from each can, and place it in a large mixing bowl. Do NOT include the liquid at the bottom. Just use the fat layer.




2. Add the maple syrup and vanilla to the cream and whip it up good 🙂




3. Layer the coconut cream and bananas in the parfait dishes. Top with cinnamon and pecans, and enjoy!







About Me:


My name is Kathryn…I am a mommy of two beautiful little people, a nutritional therapy practitioner, a lover of music, and I am passionate about using my body and staying strong. I am an avid reader/researcher about the science of nutrition, and how food affects the chemistry of our body. I also love to read about and explore spirituality. I try not to follow mainstream ideology, and I always look for more than one answer to things. I believe that it is important to take risks, and push your boundaries. We are capable of so much more than we believe. I feel it is important to reconnect with our ancestors-to get back to what makes us human, and what makes us really feel content and happy. We get so far removed from our roots at times that we seek short-term pleasure in foods and activities that give us a temporary high, yet leaves us feeling empty. Please join me on my quest to reconnect with life and each other at a deep and meaningful level. Take risks…find bliss!


What can a Nutritional Therapist do for you?


The payoff of hiring a Nutritional Therapist is that you will have the tools necessary to heal your digestion, balance your blood sugar and hormones, increase your energy, increase your self awareness, decrease inflammation, feel younger, stabilize your moods, and the list goes on and on!

Check out my Nutritional Therapy Services.









Paleo Italian Lemon Ricotta “Cheese”cake with Blueberry Sauce


paleo italian lemon ricotta 'cheese'cake


A reader actually e-mailed me a recipe for an Italian lemon ricotta cheesecake and asked if I could convert it to a primal recipe. I love a good challenge and actually had a lot of fun making this. The ricotta “cheese” is made with soaked macadamia nuts!


yes, one serving please


Macadamia nuts are an excellent source of Vitamin A, iron, protein, thiamin, riboflavin, niacin and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium and magnesium. Macadamia contains antioxidants like polyphenols, Amino acids, flavones, and selenium. They are great for thyroid health!


macadamia nuts


Macadamia Nut Ricotta:

For the ricotta I mostly followed Nom Nom Paleo’s recipe, but soaked the nuts overnight and tweaked the amounts of each ingredient to make enough ricotta for the cheesecake.


Here is what I did:

2 1/2 cups of raw macadamia nuts, soaked over night and drained

1 teaspoon salt

juice from one lemon

3/4 – 1 cup of water


Process in a food processor slowly adding water and scraping down the sides until creamy and ricotta cheese consistency.

Set oven to 325 degrees.


Ingredients for crust:

2/3 cup coconut flour

1/4 cup OMGhee melted

1/2 cup shredded coconut

1 tsp cinnamon

zest from 1 lemon

pinch of sea salt

Ingredients for Filling:

All of the macadamia nut ricotta

3/4 cup of raw honey melted

2 TBS coconut flour

6 eggs

1/2 tsp cinnamon

zest from a meyer lemon (or regular lemon would work)

2 teaspoons bourbon vanilla

pinch of salt



For crust: Combine all crust ingredients with a fork, and press onto the bottom of a greased 9 1/2 inch springform pan. Bake at 325 degrees for 10 minutes or until browned. Cool.


paleo 'cheese'cake crust

paleo 'cheese'cake crust out of the oven


Using a standing mixer mix macadamia nut ricotta, honey, and coconut flour until very smooth. Add eggs one at a time incorporating into mix. Add vanilla, cinnamon, lemon zest, and salt. Mix well and pour batter into the crust.



paleo 'cheese'cake batter


Turn oven down to 300 degrees. Bake in the center of the oven for approx 75-90 minutes until golden brown and cooked through. A knife should come out clean.


Cool cake, cover, and chill.


paleo 'cheese'cake right out of the ovenpaleo 'cheese'cake coolingpaleo 'cheese'cake ready to serve


For the Lemon Blueberry Sauce:(also makes an excellent sauce for grain-free pancakes!)


paleo lemon blueberry sauce


2 cups of fresh or frozen blueberries

1/2 cup of water

1/4 cup raw honey

juice from 1/2 a lemon

1 TBS arrowroot flour dissolved in 2 TBS water

1/2 tsp vanilla

zest of 1 lemon


Directions for sauce:


In a saucepan over medium heat, combine the blueberries, water, honey, and lemon juice. Bring to a boil. Mix in the arrowroot mixture and simmer over low stirring until thick and bubbly. Remove from heat and stir in vanilla and lemon zest.



paleo lemon blueberry in sauce pan


paleo lemon blueberry sauce ready to serve


Pour sauce over cooled cheesecake and enjoy!!


paleo 'cheese'cake with lemon blueberry sauce


single serving

customer review while eating: one thumb up


non-verbal customer review



Offer someone a piece if they will clean up the mess for you! 🙂



the mess and cleanup






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