Saturday, November 23, 2019



2 cups (preferably organic) pure pumpkin puree
1 cup coconut cream from 1 can
1/3 cup coconut oil
1 tablespoon 100% pure maple syrup (optional)
1/4 teaspoon liquid vanilla stevia
1/8 teaspoon kosher or Himalayan salt

1 Pre-baked and cooled Almond Flour Pie Crust


In a medium pot, melt coconut cream and coconut oil until liquefied.

Stir in the pureed pumpkin until mixture is very warm.

Transfer the mixture to a high speed blender like a Blendtec or Vitamix on high seed and blend until
very smooth.

Blend in vanilla stevia, pumpkin pie spice and salt.

Transfer mixture into a pre-baked, cooled Almond Flour Pie Crust.

Refrigerate for at least 2 hours.

Monday, September 9, 2019

Sardine Pasta

Core & Advanced Plan
Serves 2 (large helpings) or 4 (small helpings)
1 - 8 oz container Red Lentil Pasta
1/2 to 1 whole can wild-caught sardines
3 tablespoons grass-fed butter
1 -2 tablespoons extra virgin olive oil
2-4 fresh pressed garlic cloves (to taste)
6 fresh basil leaves chiffonade
salt and pepper to taste
Cook lentil pasta per package directions.  When done, heat butter and olive oil lightly (do NOT let smoke).  Add sardines, garlic, basil, salt, and pepper.  Toss in pasta and make sure it is all covered well.  Serve warm.

Friday, July 19, 2019

Fabulous Flax Crackers

We love this recipe from The Healthy Maven. Her recipe uses the "Everything Bagel" spice mix but the options are endless.  Enjoy.


·         1/2 cup ground flaxseed
·         1/2 cup golden whole flaxseeds
·         1/2 cup sesame seeds
·         1/2 cup raw sunflower seeds
·         1/4 tsp sea salt
·         1 1/4 cups water

               Aprox. 1 T “everything bagel spice ” (Carefully store-bought or recipe below)

 Everything Bagel Spice:

·         1 tsp poppy seeds
·         1 tsp sesame seeds
·         1 tsp dried onion
·         1 tsp dried garlic

Note: Feel free to use whatever spice blend you desire. (garlic and rosemary?) The options are endless!


1.     In a blender or food processor, pulse sunflower seeds until broken up into smaller bits.
2.     In a large bowl combine all seeds, spices, salt and water. Stir to combine.
3.     Set aside for 1 hour to absorb liquid. Mixture will thicken.
4.     Preheat oven to 350.
5.     Line a baking sheet with parchment paper.
6.     Spread out mixture on parchment, ensuring the mixture covers every inch of the baking sheet.
7.     Bake for 30 minutes.
8.     Turn oven off and let crackers sit in oven for 1 hour.
9.     Remove from oven and let sit until completely cool.
10.   Break up into desired cracker size.
11.   Store in an airtight bag for up to one week.