dairy free · gluten free · grain free · paleo · real food · whole food

Real Deal “Noatmeal”


I absolutely love oatmeal, especially overnight oats with all of the yummy toppings.¬† Since transitioning to a paleo diet, oats have been the one staple in my diet that I hadn’t been able to quite let go of. I would eat a bowl of my GF overnight oats every morning at work and felt I did pretty well with them. Understanding however, how healing a true paleo diet can be, I knew I would eventually take the leap and commit fully to a grain-free diet. I only want to do the very best that I can for my body, at least from an everyday standpoint. I still do enjoy the occasional sushi night ūüôā

In preparation of weaning my oats out of my diet, I started to explore ways to make grain-free oatmeal. Cauliflower rice oats wasn’t an option right now because a food sensitivity test showed I was ‘highly intolerant’ to cauliflower (not easy on a paleo diet am I right?) I plan to reintroduce cauliflower at a later time since it had become a diet staple of mine.¬† So I set out to¬† recreate my oatmeal bowl (grain-free) while keeping it as simple and delicious as possible. I have to say, this combination really hit the spot!


  • 1 ripe mashed banana
  • 1/4 shredded coconut flakes
  • 1 Tbsp. coconut flour
  • 1 tsp. cinnamon
  • 1 Tbsp. ground flaxseed
  • 1 Tbsp. nut/seed butter
  • Fresh fruit to top (berries are my favorite)


In a bowl, mash banana using a fork. Add in coconut flakes, coconut flour, and cinnamon and combine. Add 1 tbsp. of nut butter and microwave for about 45 seconds-1 minute. Top with fresh fruit, ground flaxseed, and any other topping of choice!



gluten free · grain free · real food · recipe · soy free

Summertime Watermelon & Kale Salad


I love, love, love fresh seasonal fruit in a salad. This salad takes just 5 minutes to put together and is loaded with antioxidants.  Not to mention it tastes delicious!


  • ¬†1 head of organic kale, rinsed and chopped (may also use pre-chopped¬†bin )
  • ¬†2 cups cubed watermelon
  • 1 large cucumber, sliced in quarters
  • 1/4 block of goat cheese, chopped
  • 1/4 cup¬†raw, unsalted, peeled¬†sunflower seeds¬† (I use Trader Joe’s brand)
  • Optional (add fresh mint leaves)


  • 1/4 cup Extra virgin olive oil
  • 1 1/2 Tbsp.¬† Balsamic vinegar


  • Combine all ingredients and toss with dressing.





dairy free · gluten free · grain free · paleo · real food · whole food

Kale Chips


Kale is the QUEEN of healthy greens. Loaded with vitamins and minerals,  it is one of the most nutrient dense foods on the planet. In particular, kale is very high in antioxidants Vitamin A, Vitamin C, Vitamin K;  in addition to minerals iron, calcium, and manganese.  Not only is this leafy green chalked full of antioxidants, but even has omega-3 fatty acids to help fight inflammation! One cup offers 5 grams of fiber and only 36 calories.

Crispy Baked Kale Chips


  • 3 cups chopped kale
  • 1 Tablespoon extra virgin olive oil (or 1 even coat of olive oil spray)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon garlic or onion powder


  1. Preheat oven to 275 degrees F.
  2. Using a knife, cut a kale bunch  (already washed & dried) into smaller bite size pieces. You may also use  a bag of already precut kale.
  3. Lay a sheet of parchment paper on a rimmed baking sheet.
  4. Spread kale into a single layer on the baking sheet.
  5. Drizzle olive oil (or ¬†use olive oil spray, such as Trader Joe’s), and sprinkle with sea salt and other seasoning.
  6. Bake for 10 minutes, then turn tray. Bake for an additional 10 minutes. Watch carefully as to not allow kale to burn.
  7. Let cool 3 minutes and enjoy!

Be sure to enjoy these kale chips within 24 hours as they lose crispiness quickly!




baking · dairy free · gluten free · grain free · paleo · real food · whole food

Mini Strawberry No-Bake Cakes


These SWEET, creamy desserts are free of refined white sugar, flour, trans fat, and rancid vegetable oils. Made completely from whole food ingredients and topped with fresh berries, ¬†this no-bake treat is a¬†perfect, EASY to make treat for any gathering this Spring! If you do not have a mini-cupcake tin, you can also make this into a cake using a round cake pan. Enjoy ūüôā


  • 10 large Dates, pitted
  • 10 Strawberries, large
  • 1 can full-fat Coconut milk
  • 3 tbsp Honey
  • 1 1/4 cup Shredded Coconut
  • 2 Tbsp. Gelatin ( I use Great Lakes)


  1. Place can of coconut milk in refrigerator for a few hours or overnight
  2. Soak the dates in a glass of water while gathering other ingredients.
  3. Add the shredded coconut to a high speed blender or food processor and process it until the coconut begins to stick together.
  4. One at a time, add the dates (drained) to blender/food processor. Process until the dates are well chopped and a paste is formed with coconut.
  5. Press coconut/date paste into bottom and sides of cupcake tin. If not sticky enough, you may have added too much coconut and not enough dates. Try processing again with more dates or add little bit of honey.
  6. Remove can of coconut milk from the refrigerator. Scoop the solidified cream off the top and put into blender.
  7. Pour the remaining liquid from the can into a saucepan.  Add in gelatin, and heat over low to medium heat, stirring constantly until the gelatin is well dissolved.
  8. Add the honey to the warm mixture and stir until completely incorporated.
  9. Now add this mixture to the blender, along with fresh chopped strawberries and the coconut cream. Blend until smooth.
  10. Pour the filling mixture into the prepared crusts. Top with additional fresh berries.
  11.  Place in refrigerator until set. (At least 1-2 hours). I let it set overnight!


gluten free · grain free · real food · snacks · whole food

Yogurt Bowl


yogurt 2

Yogurt can be a quick and nutritious snack or breakfast when in its natural state as nature intended! As you may know, commercially store bought yogurts can be full of artificial flavors, dyes,  and added sugars. Starting with just plain yogurt and adding in your own real food flavors and toppings is not only more nourishing  for your body but it tastes delicious too. My favorite yogurt bowl consists of plain, full-fat grass-fed yogurt, fresh fruit, pecans or walnuts, cinnamon, vanilla extract, and a drizzle of pure honey. YUM!

Yogurt Bowl

  • 1 cup plain full-fat yogurt or plant based yogurt
  • 1/2 sliced banana or other fruit
  • 1 Tbsp. sprouted ground flaxseed
  • 1 tsp. pure vanilla extract
  • 1/2 tsp. honey
  • 1/4 cup nuts
  • dash of cinnamon¬†



dairy free · gluten free · grain free · real food · snacks · whole food

Grain-Free Banana Bread Muffins




  • 4 medium ripe bananas¬†
  • 4 free-range organic eggs
  • 1/2 cup coconut flour
  • 1/3 cup almond butter
  • 4 tablespoons grass-fed butter, melted (may substitute coconut oil)
  • 1/2 tablespoon¬†cinnamon
  • 1/2 teaspoon nutmeg
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon baking powder ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†¬†
  • 1 teaspoon baking soda
  • 1/4 ¬†teaspoon sea salt

Directions image21

  1. Prepare a muffin tin with cupcake liners
  2. Preheat your oven to 350 degrees.
  3. Chop bananas and combine with all remaining ingredients in a blender or food processor.
  4. Pulse or blend on medium speed until all ingredients are well combined.
  5. Pour mixture into prepared muffin pan, filling each about 3/4 of the way full.
  6. Place in preheated oven and bake for approximately 20-25 minutes or until golden brown on top. 
  7. Remove from oven and let cool. 
  8. Store in sealed container at room temperature or in refrigerator.



gluten free · grain free · real food · soy free · whole food

Tasty Summer Salads

Summer is the perfect time to experiment with different salads thanks to the large selection of fresh, in season produce available. Summer fruits in particular are ripe, inexpensive and bursting with favor. I love salads because they make a quick and easy meal requiring little planning and preparation. On a hot summer day, a nice cool and refreshing salad sure beats cooking over a stove.


Instead of your basic house salad with carrots, cucumbers and tomatoes which may become boring, try mixing it up! Fruit makes an easy sweet and tasty addition to those greens. Spinach topped with fresh berries and goat cheese is my favorite summer salad creation. Berries are packed full of fiber and antioxidants. Antioxidants can decrease the risk of many diseases. The phytochemical called anthocyanin is what gives blueberries & blackberries their dark  blue color and strawberries their red color. In addition to anthocyanin, strawberries also contain other compounds including flavonoids, ellagitannins and ellagic acid which all have anti-inflammatory and anticancer properties. Watermelon is high in carotenoid-phytochemicals. In fact, one serving of watermelon has three times the amount of lycopene than a raw tomato! Blueberries, blackberries, strawberries and watermelon are also all an EXCELLENT source of Vitamin C! 


 Summer Berry Salad with Homemade Strawberry Vinaigrette Dressing



  • 1 cup of raw spinach
  • 1/4 cup of diced watermelon
  • 1/4 cup of fresh blackberries or blueberries
  • 1/4 cup of chopped pecans
  • goat cheese


  • Fresh strawberries
  • Balsamic vinaigrette
  • Olive oil

To make dressing, wash and chop a handful of fresh strawberries. In a blender, combine strawberries with about 1/4 cup of balsamic vinaigrette and 2 tablespoons of olive oil. Add seasonings if desired.


hommade strawberry dressing


Read more about the benefits of tasty summer fruit here.