Category: Soups, Salads and Sides

02 Dec 2019

Paleo Flour

Paleo flour is a combination of  gluten-free and grain-free flours that can be used to replace all-purpose flour in your baking.   It  can of course be purchased at various stores and online but it is super easy to whip up a batch!  I use this in some of my baked goods and it really is so easy and convenient!  Give it a try!!  


  • 1½ cup almond flour (It’s a good idea to sift the almond flour because it tends to be kind of clumpy.)
  • 1 cup arrowroot flour
  • ½ cup coconut flour
  • ½ cup tapioca flour



  1. Add all the flours to a mixing bowl.  Whisk together, making sure all the ingredients are well incorporated!
  2. Store in an airtight container.  I used 2 jars, each being 1½ cups…very convenient for future measuring!


22 Nov 2019

Roasted Cauliflower and Sweet Potato Soup

I love the flavors of this soup!!  The combination of the spices with the roasted vegetables is so delicious and gives me that warm, cozy feeling.  And the beautiful golden color is perfect for fall and Thanksgiving!  

For a time saving tip, roast your vegetables the day before and store in the refrigerator.  You will appreciate one less step when the time comes. 



  • 2-3 Tbsp avocado oil
  • 1 head of cauliflower, cut into small florets (bite size)
  • 3 sweet potatoes, peeled and cubed
  • 1 onion, chopped
  • 3 cloves of garlic, minced
  • 3 cups chicken broth
  • 1 cup full-fat canned coconut milk
  • 1 tsp turmeric
  • 1 tsp ginger
  • 1½ tsp cumin
  • 1½ tsp coriander
  • ½ tsp smoked paprika
  • 1 tsp Himalayan salt
  • ½ tsp ground pepper
  • (additional salt and pepper for roasting vegetables)



  1. Preheat the oven to 425 degrees.
  2. Add cauliflower and sweet potatoes to a prepared sheet pan.  Drizzle with 1-2 Tbsp avocado oil and season with salt and pepper according to taste.
  3. Roast for 25 minutes, stirring halfway through the cooking time.
  4. In a small bowl, combine all the spices and set aside.  This makes it much easier as you will be adding them all at once.
  5. Add remaining oil to a dutch oven or stock pot and heat over medium heat.  Add onions and cook for 3-4 minutes.
  6. Add garlic and spices and cook for 2 minutes to allow all the flavors to come together.  If too dry, add a small amount of water or oil.
  7. Add the broth, coconut milk and roasted cauliflower and sweet potatoes.
  8. Stir to combine and simmer briefly over low heat.
10 Oct 2019

Crispy Brussel Sprouts with Onions and Apples

Crispy Brussel sprouts with a touch of sweetness!  Yum!  Of course, anything with Brussel sprouts and I’m all in.  It’s apple season…yah!  They’re everywhere and there are more varieties than ever before.  I used Pink Lady because that’s what I had on hand but that is certainly not a must.  However, I would recommend an apple variety that tends to be crisper.  



  • 2 – 16 oz bags of Brussel sprouts, trimmed and halved
  • 1 red onion, sliced
  • 2 apples, diced or sliced (I used a Pink Lady variety)
  • 2-3 Tbsp avocado oil
  • 1 tsp garlic powder
  • salt and pepper, to taste



  1. Preheat oven to 425 degrees.
  2. Line a large sheet pan with aluminum foil and drizzle a small amount of oil over the foil.
  3. Add Brussel sprouts and red onion to sheet pan.  Drizzle with the remaining avocado oil and season with garlic powder and salt and pepper.
  4. Roast for 20 minutes.  Remove from the oven and toss vegetables with a large spoon.
  5. Add diced apples to sheet pan and return to the oven for an additional 8-10 minutes.
  6. To achieve that extra crispness, broil under high setting for 2-3 minutes.
24 Sep 2019

Kimchi Pancakes

If you are not a fan of kimchi or don’t even know what it is for that matter, then you will either ignore this post or read on out of curiosity!  Kimchi is a Korean fermented side dish made of fermented vegetables and spices.  There are a wide variety of combinations.  Most will include cabbage but after that you may find a combination of cucumbers, radishes, onions, carrots and even apples included.  Kimchi has many health benefits but the major one is its rich abundance of probiotics that contribute to a healthy microbiome.

I was first introduced to kimchi pancakes at our local city farmer’s market.  There is a Korean vendor that I always stop at to purchase my supply of kimchi.  They also serve several Korean style food items so I decided to try the kimchi pancake topped with spiced pork and fresh greens.  Well, I fell in love with these little guys!  Although this was definitely a healthier choice on my part, I’m not certain what kind of flour they use in the pancake batter or what type of oil they fry them in.  That’s the hazard of eating out, we’re never quite sure what the restaurants put in our food.  Sooooo needless to say, I decided to make them at home…my way!

Notes:  I like to serve mine incorporated into my meal.  Almost like a tortilla.  I’ll stack it with some protein, veggies and fresh greens (and maybe a sauce).  They are also delicious alone or with an asian dipping sauce on the side.  

If you don’t have a food processor, beat the eggs in a mixing bowl, add dry ingredients and mix well.  Lastly, add cut up kimchi and liquid.


  • 3 eggs
  • 2 Tbsp potato starch or tapioca flour
  • ¼ cup coconut flour
  • ½ tsp himalayan salt
  • 1 cup kimchi
  • 2-3 Tbsp of water or kimchi juice
  • 1-2 green onion (optional)
  • coconut or butter for frying (or in a spray form)



  1. Add eggs, potato starch, flour and salt to a food processor.  Blend for about 1 minute.
  2. Add kimchi, green onion, and juice/water.  Pulse a few times until kimchi is broken up into smaller pieces.  Mixture will be somewhat watery.
  3. Coat the bottom of a skillet with a small amount of oil and heat over medium heat.
  4. Pour ¼ cup of kimchi mixture into the hot skillet.  If the egg starts to spread out, use a spatula to pull the edges back.  Also, use the spatula to evenly disperse the kimchi over the pancake.
  5. Cook for about 2-3 minutes or until lightly browned on the bottom.  Flip the pancake and cook for an additional 2-3 minutes, checking often to ensure pancake doesn’t burn.  (They cook quickly!)
20 Jul 2019

Shaved Brusssel Sprout Salad with Lemon Basil Vinaigrette

What says summer better than a light and fresh lemon vinaigrette salad?  One with blueberries it…YUM!!  The vinaigrette is easy to prepare ahead of time and keep in the refrigerator until you are ready to put your salad together.  Just pour over the top and toss.  This would also be delicious with dried cranberries in place of the blueberries but tis the season to use those fresh berries.  Also, the pecans could be swapped out for walnuts or almonds, if you’d prefer.

To make the vinaigrette, I used an immersion blender.  These are really handy gadgets for making dressings/vinaigrettes but I realize not everyone has one.  A blender or food processor will work just fine.




  • 1 – 10 oz package shaved Brussel sprouts
  • ½ small red onion, chopped
  • ¾-1 cup pecans, roughly chopped
  • ½ cup feta cheese (reserve a small amount for sprinkling on top)
  • ½-1 cup blueberries
  • ¼ cup hemp seeds (optional)

Lemon Basil Vinaigrette:

  • ¼ cup + 1 Tbsp EVOO
  • 1 Tbsp Primal mayo
  • 1 Tbsp spicy brown mustard
  • ½ lemon, juiced (2 Tbsp)
  • 1 tsp jarred minced garlic (or garlic powder)
  • 5 sprigs of fresh basil (more or less based on preference)
  • 1-2 tsp birch xylitol sweetener or honey (optional)
  • salt and pepper to taste



  1. Combine all the vinaigrette ingredients in a small blender.  Pulse until basil is chopped and vinaigrette is smooth and creamy.
  2. Add all the salad ingredients to a large salad bowl.  Toss together.
  3. Pour the vinaigrette over the top and mix just until the ingredients are evenly coated.
  4. Top with the reserved feta cheese and a few extra blueberries for a pretty presentation.
02 Jul 2019

Mexican Quinoa with Roasted Vegetables

Let me begin by saying, zucchini and carrots are not typically “Mexican-style” veggies, but they taste delicious in this dish!  In other words, there are no rules.  Add whatever floats your boat.  Zucchini is abundant this time of year, so why not?  I had a ton of carrots in my fridge, so why not?  You get the picture.  

Also, I was making chicken thighs to serve for my protein so I used the same Mexican spices on the chicken. This is a great way to tie your meal together.



  • 1 red onion, sliced
  • 2 medium sized zucchini, sliced ¼” thick
  • 1 green bell pepper, chopped
  • 2-3 whole carrots, sliced
  • 2-3 handfuls of cherry tomatoes
  • 1-2 Tbsp olive oil
  • 1 cup quinoa (I used tri-color)
  • 2 cups chicken broth (to prepare quinoa)
  • 1 can organic black beans
  • 1-1½ tsp garlic powder
  • 1 tsp chili powder
  • 1 tsp cumin
  • ½ tsp smoked paprika
  • salt and pepper to taste
  • 1 lime (optional)
  • sliced avocado (optional) 



  1. Preheat oven to 425 degrees.
  2. Place onion, pepper, carrots, zucchini and tomatoes on a foil lined baking sheet.  Drizzle with olive oil, season with half of the spices and gently toss.  Roast for 20-25 minutes or just until tender.
  3. While vegetables are roasting, prepare quinoa according to package directions.  I used the chicken broth as the liquid but you can also use water.
  4. When quinoa is tender, add the black beans and the remaining seasonings.  Mix to combine and warm briefly if needed.
  5. Add the roasted vegetables and quinoa to a large bowl and gently fold together.
  6. Squeeze the juice of lime over the top for some freshness.
  7. Serve and garnish with sliced avocado and fresh cilantro.


10 May 2019

Pickled Red Onions

I love having a jar or two of pickled red onions in my refrigerator.  A lovely pink condiment that will add extra crunch and tanginess to any salad, burger or taco!  Be creative and change up the spices to suit your fancy.



  • 1 large red onion, thinly sliced
  • 1/2 cup ACV
  • 1/2 cup rice vinegar
  • 1/4 cup water
  • 2-3 cloves of garlic, roughly chopped
  • 1/2 tsp salt
  • 1/2 tsp peppercorns
  • ½-1 tbsp xylitol or other sugar substitute (swerve, erythritol)
  • 1 tsp oregano



  1. Peel and thinly slice the onion.  I prefer half moon slices but you could also slice into full rings.
  2. Add onion, garlic, peppercorns and oregano to a mixing bowl.
  3. In a small saucepan, bring vinegars, water, salt and sweetener to a light boil over medium heat.
  4. Pour hot liquid over the onions and stir.
  5. Allow to sit on the counter for about 1 hour.  Gently stir several times throughout the hour.
  6. Transfer onions to a glass jar (I used two smaller jars).
  7. Store in the refrigerator.  They will keep nicely for several weeks.



13 Apr 2019

Grain-Free Rosemary Bread

Have you been rockin’ a grain-free, low carb lifestyle but find yourself craving the feel of some bread in your mouth?  Well this bread will satisfy that craving and keep you on track with your healthy eating plan!  It’s extremely easy to make and you will not be disappointed.  You can serve this with some seasoned EVOO for dipping, add it to a beautiful cheese board, or just slather a slice with grass-fed butter or nut butter.  Is your mouth watering right now?  Mine is!

I’ve made this bread several times and have been so happy with the results.  I served it warm out of the oven along side a bowl of delicious soup…yum!   Enjoy!!



  • 1/2 c coconut flour
  • 2 Tbsp pysillium husk
  • 2 tsp baking powder
  • 1 Tbsp rosemary
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp thyme
  • 1/2 tsp pink salt
  • 4 eggs
  • 4 Tbsp EVOO
  • 1 Tbsp ACV
  • ¼-½ cup boiling water



  1. Preheat the oven to 350 degrees.
  2. Place a piece of parchment paper on a baking sheet.
  3. Add coconut flour, pysillium husk, baking powder and spices to a mixing bowl and whisk together.
  4. Add the eggs and oil to the dry ingredients.  Beat with a hand mixer just until blended (no longer than 1 minute is needed).
  5. Add the ACV and mix briefly with a spoon. It will look lumpy (1st picture).
  6. Add the boiling water slowly, a little at a time (you may not need the entire ½ cup).  Continue to stir until water is incorporated completely.  Dough will be wet and sticky but smooth (2nd picture).
  7. Place dough onto the parchment paper and form a round shape with your hands (I put some olive oil on my fingers so they don’t stick).
  8. Score the top with a knife (optional).  Sprinkle with a little rosemary for textural appeal.
  9. Bake for 30-35 minutes or until golden brown and the center is firm to the touch.
19 Mar 2019

Cabbage and Apple Slaw

Here’s a quick and easy side dish that can be put together in no time.  This cabbage slaw recipe is not your “typical” cole slaw.  It has that touch of sweetness from the apples which adds extra crunch and freshness!  My husband, who is  not a big cole slaw fan, loved this.  Also, as a little side note, the vibrant colors are so pretty and will make any plate come to life!



  • 9 oz bag shredded cabbage (some mixes have carrots added to them but I like to add extra)
  • 1/2 cup shredded carrots
  • 1 large or 2 small apples (your choice – I used Granny Smith and Pink Lady)
  • 1/3 cup red onion, diced
  • 1/4 cup approved mayo
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp ACV
  • 1 Tbsp dijon mustard
  • 1 Tbsp raw honey
  • juice and zest of 1 lime
  • 1/4 tsp Himalayan pink salt
  • 1/8 tsp ground pepper
  • 1 Tbsp poppy seeds (optional)



  1. In a small mixing bowl, whisk together mayo, EVOO, ACV, mustard, honey, all the zest and juice of ½ lime, salt and pepper.  Set aside.
  2. In a large bowl, add the bag of cabbage.  Use a kitchen scissors to chop through and cut any pieces that are too big.
  3. Add carrots and onions.  Mix to combine.
  4. Add diced apples to a separate bowl and squeeze the juice of the other half of the lime over the top.  Toss to coat apples.  This will keep them from turning brown.  Add the apples to the cabbage and toss everything together.
  5. Pour the slaw dressing over the top and gently mix until evenly distributed.
  6. Add poppy seeds, if desired.
  7. Chill for 1 hour.
28 Jan 2019

Chicken Cauliflower Curry Soup

I can honestly say that this soup is ranked up there as one of my favorites.  I happen to adore the flavor of curries but there are those people (like my husband) who are not big fans.  Let me follow that with…he inhaled two bowls!  Besides, it’s always good to be open-minded about trying new foods so give it a go!

A few things to note.  This soup comes together very quickly.  It isn’t necessary to have it simmer on the stovetop for several hours to gain all the flavors.  Simmering for too long will also make the cauliflower pretty mushy.  I made mine a few hours before and then let it sit until dinner.

Also, I suggested a range for the curry powder and ginger due to peoples’ varying tastes for those spices.  I used the full 2 Tbsps and it was delish!      




  • 3-4 cups cooked chicken, cut up (I used leftover baked chicken thighs)
  • 2 Tbsp coconut oil
  • 3 cups cauliflower, cut into small florets
  • 1 onion, diced
  • 1 red bell pepper, chopped
  • 1-1½ cups shredded carrots
  • 3-4 minced garlic cloves (2 tsp garlic powder)
  • 1 cup pea pods, chopped
  • 1 14 oz can full-fat coconut milk
  • 2 cups organic chicken stock
  • 3 cups fresh spinach (or frozen)
  • 1½-2 Tbsps curry powder
  • 1½-2 Tbsps ginger
  • 1/2-1 tsp Himalayan salt
  • 1/2 tsp ground pepper
  • 1 tsp arrowroot, optional (for thickening)



  1. In a large stock pan, melt coconut oil over medium heat.
  2. Add onion and red pepper.  Sauté for 3-4 minutes.  Add carrots and garlic and sauté for an additional 1-2 minutes.
  3. Stir in the cauliflower and spices.
  4. Add the coconut milk and chicken stock.  Stir to combine and allow to simmer for several minutes.
  5. Stir in the chicken and pea pods.  Cover and allow the cauliflower to cook down for about 5 minutes.
  6. If you wish to thicken the soup, remove a small amount of the broth and combine with the arrowroot in a small bowl.  Add back into the soup and stir.  Allow to simmer.
  7. Stir in the spinach shortly before ready to serve and allow to wilt down.
  8. Dish up a warm bowl and enjoy!!