P: 281-298-6742 | F: 281-419-1373|info@TWIHW.com

One Skillet Spinach Artichoke Chicken

From www.paleorunningmoma.com, Paleo and Whole30, dairy free, egg free

Makes 6 Servings


6 bone-in chicken thighs, skin-on

Sea salt and pepper to season chicken

1 teaspoon lemon garlic seasoning or garlic powder

3 tablespoons ghee

8 ounces fresh spinach, roughly chopped

14 ounce can artichoke hearts roughly chopped

½ medium onion chopped

4 cloves garlic, minced

¾ cup chicken broth, or bone broth

1 tablespoon fresh lemon juice

Pinch crushed red pepper, optional

Sea salt and pepper to season veggies

¼ cup coconut milk, full fat, blended prior to adding

2 teaspoons spicy brown mustard

2 teaspoons arrowroot



  1. 1. Preheat the oven to 400° and make sure ingredients are prepped.
  2. 2. Heat a large cast iron skillet (or any oven proof skillet) over medium-high heat. Season chicken with salt, pepper, and lemon-garlic seasoning, rubbing in to coat the skin.
  3. 3. Add 2 tablespoons of ghee to the skillet, then brown the chicken on both sides, about 3-4 minutes per side.
  4. 4. Remove the chicken from the skillet onto a plate and lower heat to medium. Add remaining tablespoon of ghee to the pan.
  5. 5. Add onions and cook until softened for one minute. Add garlic and cook for another 30 seconds. Then add spinach in batches until wilted.  Finally add the artichoke hearts stirring and cooking for another 3 minutes until vegetables are heated through.  Season with crushed red pepper, salt and pepper to taste, stir in the broth and lemon juice. Remove from heat.
  6. 6. Return chicken to the skillet and place the skillet in preheated oven and bake 25 minutes, until cooked through, and then return the skillet to the stovetop.
  7. 7. Remove the chicken to dinner plates. Whisk the arrowroot and mustard into the coconut milk and then add to the skillet.  Whisk while bringing to a boil for 2-3 minutes until thickened.  Serve the veggies and sauce with the chicken and enjoy.
By |2020-03-03T12:26:52-05:00March 5th, 2020|General, Recipes|

Supplement of the Month: Pure Paleo Protein Powder

Supplement of the Month

Pure Paleo Protein Powder

By Designs for Health

Considering recent testing, rendering so many protein powder options in the marketplace very toxic (see related article in this issue), we are pleased to carry a protein meal replacement powder in which we can have confidence in quality and purity.

According to our representative at Designs for Health, “All our raw materials and finished products are either tested by an accredited 3rd party lab or in-house to confirm specification (we don’t rely on supplier’s Certificates of  Analysis).  We use USP/AOAC or other approved published methods from scientific journals.  We test for identity, potency, heavy metals (lead, mercury, cadmium and arsenic), micros (plate count, total yeast/mold, e.coli, salmonella and s.aureus), rancidity/oxidative markers, pesticides and perform other applicable testing depending on the ingredient/formulation.”

Pure Paleo Protein is ideal for alkalizing the body, healing and supporting bone health, and getting back on track with diet when we have slipped away into acidic foods, too much caffeine and processed foods. Non-GMO and Gluten free, this protein is sourced from beef and is very hypoallergenic.  HydroBEEF™, a proprietary highly concentrated, pure bone broth protein, has both complete and collagen proteins that are naturally found in beef and allows for better absorption to support gut, joint, bone and overall health.  Some of the key nutrients included and needed for bone support as well as overall health include boron, manganese, magnesium, calcium, zinc, and selenium. It is also a good source of most of the B vitamins. This product does NOT have a beef flavor and comes in vanilla or chocolate.  Our team and patients have found this product to be smooth, very enjoyable on the palate and satisfying as a meal replacement (or supplement) shake.

By |2018-05-23T11:55:17-05:00April 16th, 2018|Articles, General|

Nutrition Nugget: Julian Bakery Pegan Seed Protein Powder

Check It Out – A Stevia Free, Smooth, Clean Vegan Protein Powder…

Every once in a while, I see some really great new products that I know our readers will want. Here is one you need to check out:

Julian Bakery Pegan (Vegan + Paleo) Seed Protein Powder– Two of the biggest and most frequent complaints I get about protein powders is the overpowering bitter taste of Stevia and/or the gritty bad taste and texture of the protein. Problems solved! This protein powder mixes up silky smooth and is sweetened with Luo Han Guo (aka. Monk Fruit), which has no aftertaste, just a nice degree of sweetness to it. The Vanilla Cinnamon is a pure pumpkin seed protein. The Double Chocolate is a Sacha Inchi seed protein. Both are easily digested. Triple Chocolate, Vanilla Cinnamon Twist or Unflavored. Available online, directly from Julianbakery.com, Amazon.com or Luckyvitamin.com

Eat Well, Be Well






By |2018-03-25T11:45:14-05:00March 16th, 2018|General, NANCY’S NUTRITIONAL NUGGET|

Various Diets Explained: Part 2

Confused? Overview and Distinctions Between Paleo and Ketogenic Diets

The Paleo Diet was proposed as early as 1975 but was popularized in 2002 by Loren Cordain, PhD in his book The Paleo Diet. Based on the idea that our genes are well adapted to a world in which all the food eaten daily is hunted, fished or gathered from the natural environment, Dr. Cordain recommended a whole food diet containing meat, eggs, nuts, seeds, vegetables, and fruit.   He proposed that the core staples of our diet in this century – cereals, dairy products, refined sugars, fatty meats, and salted processed foods- were destroying our body’s metabolic machinery. He argues convincingly, that we have strayed from the path designed for us by nature.  He proposes that “The Paleo Diet is the key to speedy weight loss, effective weight control and above all, lifelong health”, (p.11).  Dr. Cordain’s original Paleo Diet has been substantially reinterpreted by many different nutritionists and practitioners so be aware that there is more than one “paleo” diet in the marketplace with wide variations on what is included and excluded and the recommended mix of macronutrients.  Below are Dr. Cordain’s original recommendations. Main Features include:

  • Low Carbohydrate – Recommends about 22-40 % of calories come from carbohydrates, specifically non-starchy vegetables and all fruits, all nuts and all seeds. Starchy tubers like potatoes, yams and sweet potatoes are not allowed as well as all legumes (including peanuts and soy), all grains, all grain-like seeds (amaranth, buckwheat and quinoa), high sodium foods and fatty meats.  Dairy products and butter are excluded as well.  Cordain does not allow honey, though he believes it was a natural source of sugar obtained by early man, understandably, on rare occasion. He does allow dried fruit in limited portion. However, it is important to be aware that many recently published Paleo diets and cookbooks use a considerable amount of dried fruits in addition to sugar, maple syrup, fruit juices, molasses and honey as sweeteners and some versions include potato, sweet potato, yams, cassava, taro and plantains, which collectively can easily drive this to a moderate or even high carbohydrate diet depending on how the consumer makes food choices.
  • Low to Moderate Fat – Recommends about 28-47% of calories come from fats. Saturated fats are for the most part discouraged including butter, meat fat, and cholesterol found in meats and fats. (At the time Dr. Cordain published in 2002, the world of research had yet to establish this error, but it has since been clearly validated over and over that we do need cholesterol. More updated versions of The Paleo Diet do allow butter and fattier cuts of quality meats though they tend emphasize a low to moderate fat intake and point to protein as the most important fuel.) Monounsaturated fats such as olive oil, nuts and avocados are recommended as well as polyunsaturated Omega 3 fats from fish oils, while Omega 6 sources in processed foods are discouraged.
  • Moderate Protein – Recommends 19-35% of caloric intake come from protein. Cordain’s book recommends lean cuts of meat and poultry and encourages wild sourced meats such as wild game and seafood. Newer Paleo diets include bison and other wild meats, and often are perceived and described as High Protein diets so be aware there can be variations in protein recommendations.
  • Recommendations: Paleo diets in general are sensitive to the importance of food quality, animal care and feed, and concerns about toxicity from pesticides, and genetic modification. Be aware however of the wide variations in quantity of protein, quality and quantity of fats and the collective possibility of high sugar/carbohydrate recipes in the marketplace.



Ketogenic Diet is the newest catch word in the market place and will likely continue to be in the new year to come. Dr. Adkins was the first to launch this concept in 1972, which was to suggest that lowering carbohydrates was essential to weight loss, however, his program even today still supports the use of artificial sweeteners, soy and damaged fats in his products and he did not adopt the high fat concept that is better understood today. Additionally, Adkins did not account for the damage associated with too much protein.   A Ketogenic diet is designed to address insulin and leptin resistance from consuming too many net carbohydrates (total carbs minus fiber) and too much protein.  It does this by taking away glucose as the primary fuel for the body, force the body into nutritional ketosis (not to be confused with ketoacidosis) in which the body burns fat as its primary fuel rather than glucose.  Dr. Ron Rosedale (www.drrosedale.com) and Dr. Joseph Mercola (www.mercola.com), are both proponents of this kind of diet for healing and good health. According to their websites and books, this kind of diet can be very healing and restorative to lose weight, lower inflammation, reduce risk of cancer and help with treating cancer as well as increasing muscle mass, normalizing appetite, improving mental clarity and reducing sugar and junk food cravings.  Once the body is “fat adapted”, meaning able to burn fats efficiently, then recommendations are to cycle in and out of nutritional ketosis by feasting on higher carbohydrate vegetables and fruits once or twice a week to maintain metabolic flexibility. Main Features include:

  • Low Net Carbohydrate (Determined by subtracting fiber grams from carbohydrate gram to get net carbs). Ketogenic diets are usually in the range of less than 50 grams of net carbohydrate a day and are very specific about the source of the carbohydrates.  The diet excludes grains, sugar, milk, yogurts, beans and legumes as well as all processed foods such as chips and fries. It focuses on low carbohydrate vegetables, some nuts and seeds and sprouts. Caution should be used in reaching this level, if reduction in carbohydrates has never been done before, by slowly reducing carbohydrate intake over several weeks to avoid dramatic low blood sugar, until the body becomes efficient with sourcing and burning fat.
  • High Fat –Emphasis is placed on the quality of the fat and is clearly defined by a group of foods and sources which provide it. Strong emphasis on avoiding refined oils, trans fat and fats high in Omega 6 inflammatory oils. Recommendations are for fats to be anywhere from 50-80 % of total caloric intake (e.g. 1200 calorie diet in which 600-960 calories come from healthful sources of fat). Caution should be used in reaching these levels of fats, accomplishing this by slowly increasing fat intake over several weeks to allow the pancreas and gallbladder time to adjust to a higher fat diet.
  • Adequate Protein –An important nuance of the ketogenic diet, protein needs are determined by mathematical formula, personal health and activity level. The concept is to get adequate protein but not too little or too much.  Most people will need between 30-70 grams of protein a day, spread throughout the day.  This includes protein from plant and animal sources. According to Dr. Mercola, in his new book Fat for Fuel, excess protein can stimulate a regulatory pathway in the body which can promote inflammation, growth of cancer cells and can convert to glucose, thus negatively impacting blood sugar and insulin levels (pp. 47-48).  As with carbohydrates and fat, source matters and quality matters.
  • Recommendation: This diet encourages intermittent fasting and optimally clean, unprocessed and undamaged foods. To minimize side effects and benefit from the ketogenic diet, we would recommend seeking guidance from a nutrition consultant knowledgeable about this diet and reading a book to ensure good understanding and proper implementation.


By |2018-01-17T14:33:10-05:00January 17th, 2018|Articles, General|

Bacon and Cabbage Roast

Serves 4

From www.paleoleap.com

Bacon & Cabbage Roast




  • 1 green cabbage, cut into 6-8 wedges

  • 6-8 slices of uncured bacon, cut into small pieces

  • ¼ cup ghee or butter, melted

  • Sea Salt and ground black pepper

Bacon and Cabbage Roast Casserole


  1. 1. Preheat oven to 450 degrees.

  2. 2. Wash, dry then cut the cabbage into 6-8 wedges.

  3. 3. Place wedges in a roasting pan and salt and pepper as desired.

  4. 4.Pour the melted ghee or butter over each piece slowly, allowing it to soak in between the leaves.

  5. 5. Top each wedge with bacon pieces, so that as they cook, the bacon flavor and fat will soak down onto the wedges.

  6. 6. Cover and cook in the oven for 25-30 minutes.

  7. 7. Remove the cover and cook another 25-30 minutes until bacon is crispy and cabbage is golden brown.


By |2018-01-17T13:56:58-05:00January 17th, 2018|General, Recipes|

Various Diets Explained, Part 1

by Nancy Mehlert, MS and Mila McManus MD

This is the first installment of a series that explains various diets, whether on the path to better healthconfused about diet, or wanting to losing weight.

The Internet can be a good thing. More information is at our fingertips than we could have ever imagined. It can also be a harmful and frustrating experience since the quality and accuracy of the information can be questionable. Also, the amount of information, often conflicting, can be overwhelming. This is certainly true in regards to information about diets.

Most likely, if you have searched the internet for dietary information, you are looking for the answer to one of these questions: “What should I be eating?” or “How can I lose weight?”.  Foundationally, we need to start with real food, from nature, not a manufacturer. That means fresh fruits and vegetables, nuts, seeds and animal foods – the way they occur in nature.  All the rest, the stuff that is bagged, packaged, prepared, and concocted, is “man-u-factured” food.  In most cases, it is generous to call it “food”, as it is more fake than real, and desperately lacking in true nutrition.

Does that mean there is only one diet for all people?  The answer is no.  Each person is a unique individual.  How each person’s body digests and absorbs nutrients will vary depending on age, stages or seasons of life (pregnancy, menopause, grief and loss) health or disease (leaky gut, autoimmunity, cancer, diabetes, for example), lifestyle, activity level, and to some degree, genetic makeup.   As a result, the content of each person’s diet will vary from person to person and season to season.  One of the best ways to determine that variance is to LISTEN TO YOUR BODY, as opposed to searching the internet or the latest book on the next popular diet.  By listening to your body, you will become aware of what foods you are capable of digesting well, which foods heal your body or help you to maintain a healthy weight, keep your mind clear and your energy level appropriate.

Eating a meal should not make you feel worse afterwards.  If you experience heart palpitations, increased heart rate, brain fog, or sleepiness after eating, the meal was not appropriate or well balanced for your physical and unique needs.  If you struggle to lose weight, or keep gaining weight, or are overcome with fatigue, brain fog, digestive issues or poor sleep, there is a very good chance your diet needs to be adjusted.  One way to learn how to listen to your body is to do an elimination diet.

An Elimination Diet is a diet where many foods with a known pattern of causing allergies, inflammation and immune hyper-reactivity are eliminated. During and following the diet, observations can be made as  symptoms disappear. In addition, measurable values such as blood pressure, blood sugar, weight and blood lipid panels can be followed for improvements. It also allows for reintroduction of foods one by one to determine if a specific food is the culprit for a symptom or set of symptoms.  There is some variance regarding what is eliminated, but virtually every elimination diet will start with the elimination of gluten, dairy and sugar.  Many will go further and eliminate all grains, all processed or packaged foods and specific food chemicals or ingredients such as vinegar, yeast, damaged oils, MSG,  and/or nitrates, for example.   It is also safe to say that many elimination diets, especially the two listed below, are safe eating plans for life.  Good and complete nutrition can absolutely be achieved without grains, dairy, gluten, sugar, food chemicals and even fruit.

TWIHW Health Reset Protocol (formerly called The Yeast Free Diet) is a 28 day elimination diet designed to reduce inflammation and congestion, balance blood sugar levels, heal the gut biome, remove toxins and stop hyper-reactivity of the immune system.  Its purpose is to stop the downward spiral into disease and support the body’s natural ability to heal and function properly. Following the initial 28 days, we continue to assess your health status, identify food sensitivities and allergies, and begin to make recommendations about ways you can edit and tweak your food choices and eating frequency to optimize your health.  In every case, we encourage you to work toward the goal of the cleanest, whole foods available but recognize everyone follows this progression differently based on illness, cooking skills, schedules, emotional experiences, financial resources and availability of the best food choices. Our recommendations today fall somewhere in a blend between the Whole30 and Ketogenic Diet. And, as mentioned earlier in the article, we believe that diet must be edited and adapted to you personally based on many variables.  The word “Paleo” is useful when doing an internet search for grain free and dairy free food options.  Unfortunately, that won’t assure you it is low carbohydrate diet or free of sugar, and it may encourage excess protein.

Main Features of a Yeast-Free diet include:

  • Low to Moderate Carbohydrates – Depending on you, we may recommend anywhere from 30-100 grams of carbohydrates per day with the majority of those coming from 5 or more servings of high fiber, low calorie vegetables.  We generally recommend one or two ½ cup servings of starchier vegetables per day which includes choices such as sweet potato, winter squash, legumes and root vegetables.  Except for quinoa, which is actually a seed, all other grains are excluded, as well as all cow dairy products.  Sugar is dramatically minimized by removing all added sugar, eliminating high sugar fruits and fruit juices, and utilizing, in moderation, all natural sweeteners such as stevia or monk fruit. Gluten is not recommended for anyone. And further restriction of legumes, quinoa and nuts or seeds is recommended if necessary.
  • High Fat – The amount of fat a person needs will also vary and be determined by satiation, weight stabilization, and digestive health.  We believe and observe that most people do well with at least half of their calories coming from healthy, undamaged fats, some of which need to be carefully chosen saturated fats. We also recommend a slow, step-like process of increasing dietary fats to allow the body to adjust to digesting them. We include in our recommendations organic, pasture raised sources for ghee, duck, pork or beef fat, egg yolks, avocado, olives and olive oil, coconut and coconut oil as well as nuts and seeds.
  • Adequate Protein – Like you will see in a Ketogenic diet (to be discussed in a future installment), we have gradually become aware that it is important that protein be neither too low nor too high.  We do lean toward recommending at least some amount of animal protein for most people, most days, and also know that a reasonable amount of protein can be garnered from a well-balanced, wide variety plant based diet.  We need the right amount of protein and the right constituents of proteins (called amino acids) since the body needs many amino acids that must come from the diet (meaning the body cannot produce them). Note that it can be difficult to reduce the quantity of protein eaten when a person does not like or cannot eat a wide variety of vegetables. For this reason, adjusting protein quantities is often one of the last steps in adjusting the diet after vegetable variety and fat consumption has been increased.
  • Recommendations – For healing purposes during the initial 28 days, we recommend eating 3-5 times per day.  We always educate and lead our patients to pursue toxin reduction in every area of their lives including food.  As a result, we suggest avoidance or minimal consumption of genetically modified foods, processed fast and manufactured foods, and most food chemicals.  Additionally, we recommend 100% grass fed, pasture raised meat, poultry and eggs and avoidance of foods with antibiotics and hormones or glyphosates.  We encourage organic choices where possible and recommend avoidance of foods that promote inflammation and congestion, namely gluten, all grains, most dairy and sugar.

Whole 30 Diet – Started in 2009 by Melissa and Dallas Hartwig, it has been a very popular elimination dietary plan in recent years.  As written, it is a 30-day challenge to simply eat, real, whole food. Their website says, “Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.”  The diet discourages anything processed or packaged. It also discourages sulfites, MSG and Carrageenan specifically. The diet does not call for any measuring or counting but does provide visual guidance for portions using the hand and encourages three meals a day.  It also encourages a protein, a vegetable and a heathy fat every time you eat.   It does call for strict adherence for at least 30 days. It appears to be a Moderate Carbohydrate, Moderate Fat, High Protein diet in our best estimation and could fluctuate based on how the user selects their food choices.

Main Features of the Whole 30 Diet include:

  • Carbohydrates- The diet allows “some fruit” with meals, and only occasionally. “A lot” of vegetables are encouraged including potatoes. The diet restricts all dairy, all grains (including pseudo grains such as quinoa or buckwheat), all sugar in any form, all alcohol, and all sweeteners whether natural or artificial. The diet also restricts legumes and beans including peanuts, beans, and soy, and allows string beans, sugar snap peas and peas.
  • Fats – “Plenty” is the word used to describe the quantity of fats to consume. A visual diagram using the hand is used to demonstrate the amounts of different kinds of fat and proper portions. Vegetable oils (corn, soy, canola) are strictly forbidden as is regular butter. Clarified butter, or ghee is allowed.
  • Protein – Included here are eggs, meat, poultry and fish. Portions the size of the palm are suggested at each meal.
  • No Recommendations regarding animal feeding/care, food chemicals, pesticide use, or packaging.

Stay tuned for the next installment of this series in next month’s newsletter which will explain the Paleo and Ketogenic diets.






By |2018-01-17T14:30:11-05:00January 5th, 2018|Articles, General|

Garlic Rosemary Paleo Bread

6-8 servingspaleo bread

From The Candida Cure Cookbook, by Ann Boroch, CNC, 2016, pg.183


1 cup almond, pecan or hazelnut meal

½ cup coconut flour

½ cup ground flaxseeds

1 teaspoon sea salt

½ teaspoon baking soda

1 tablespoon fresh rosemary, minced

6-8 cloves garlic, minced

5 eggs

½ cup olive oil

1 tablespoon organic raw apple cider vinegar

Ghee, Duck fat, or additional olive oil to coat the pan


  • Preheat oven to 350◦. Generously coat a loaf pan with ghee, duck fat or olive oil.
  • Remove needles from the stems of the fresh rosemary and mince with scissors or herb mill to get 1 tablespoon.
  • Peel garlic and mince cloves by hand or in a mini-prep food processor.
  • In a large bowl, blend together the nut meal, coconut flour, ground flaxseeds, sea salt, baking soda, rosemary and garlic.
  • In a separate small bowl, whisk together the eggs, ½ cup olive oil and organic raw apple cider vinegar. Pour the wet ingredients into the dry ingredients and stir until well combined.
  • Pour the batter into the loaf pan and bake on the middle rack of the oven for about 40-50 minutes, until bread is firm to the touch and golden brown on top.
  • Let cool for about 10 minutes before removing from the loaf pan.
  • Enjoy with organic ghee or dipped in fresh olive oil.
  • Store in the refrigerator for 5-7 days. Also freezes well in a loaf or sliced pieces.
By |2017-07-13T12:03:23-05:00July 13th, 2017|General, Recipes|

Paleo Biscuits and Bone Broth Gravy


By Sharon and Rob Brown, Bonifide Provisions

Serves 6-8






While we are always encouraging everyone to reduce carbohydrate intake, there are just occasions when exceptions make good sense. This biscuit should always be paired with healthy protein and fat and enjoyed as a special occasion rather than consumed routinely.  This is a richly nutritiously dense meal, perfect for cold winter days.


  • 1 cup tapioca flour
  • 2 tablespoons coconut flour
  • ½ teaspoon sea salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 10 tablespoons unsalted grass-fed butter, melted
  • 2 large eggs
  • ¼ cup warm water


  • 1 pound Italian or breakfast sausage
  • 2 tablespoons ghee or grass-fed butter
  • 2 large yellow onions, roughly chopped
  • 5 garlic cloves, minced
  • 1 tablespoon minced fresh sage
  • 1 tablespoon minced fresh thyme
  • 1 tablespoon minced fresh rosemary
  • 1 teaspoon dried orgegano
  • 4 cups chicken bone broth (we recommend Bonafide Provisions available at HEB and Whole Foods)
  • ½ teaspoon sea salt, to taste
  • ½ teaspoon black pepper, to taste

Preheat oven to 350°.

Place flours, salt, onion powder and garlic powder into a large bowl.  Mix with your hands or a fork, combining until the mixture is a yellowish white color.

In a small bowl, whisk the melted butter and eggs to combine and add the egg mixture to the dry ingredients and whisk until a batter is created.

Add the water and stir until well combined.

Line a muffin tin with parchment liners and scoop two tablespoons of the mixture into each cup and transfer to the oven and bake for 30 minutes.  Remove from the oven and cool.

In the meantime, remove the Italian sausage from the casing or sausage from the package and break it apart, cooking thoroughly in a cast iron skillet and set aside.

Melt the ghee in a pot over medium heat and add the onions.  Cook for 15 minutes until golden brown.

Add the garlic and herbs and sauté for a minute.

Add the broth to deglaze the pan and increase the heat to high.  Once the mixture comes to a boil, reduce heat to a simmer and cover the pot, cooking for 20-30 minutes or until the mixture reduces to half.

Add salt and pepper to taste

Place the mixture/sauce into a blender and puree until smooth.

Return the gravy to the pot and add the sausage and mix well.

Place two biscuits on a plate and top with the gravy and serve.







By |2017-01-02T08:46:30-05:00January 2nd, 2017|General, Recipes|

Paleo Pumpkin Pie

Makes one 9 inch pie, serves 8-10paleo-pumpkin-pie



  •             3 cups raw walnuts
  •             12 pitted medjool dates
  •             ½ teaspoon ground cinnamon
  •             ¼ teaspoon sea salt

Pumpkin Pie Filling:

  •             1 ½ cups pureed pumpkin
  •             1 cup full fat canned coconut milk
  •             ½ cup pure maple syrup or honey
  •             1 tablespoon fresh ginger, peeled and grated
  •             2 eggs
  •             2 teaspoons vanilla extract
  •             1 ½ teaspoon ground cinnamon
  •             1/8 teaspoon ground cardamom, optional
  •             ¼ teaspoon sea salt


1. Preheat oven to 350 degrees F.

2. Add the pie crust ingredients to a food processor or high powered blender and process until a thick, dough-like mixture forms.

3. Press the crust mixture into a 9-inch pie dish and press firmly to make an even layer.  If desired, use a piece of parchment paper to press down the crust to even it out.  Refrigerate crust until ready for use.

4. Add all of the pumpkin pie filling ingredients together in a blender.  Blend until smooth.

5. Pour the mixture into the crust. Place on the center rack of the oven and bake for 45 minutes to one hour, or until the filling has set up and the edges are golden brown.

6. Allow pie to cool for 30 minutes, then cover and chill for 2 hours before serving.

7. Cut thick slices and serve with coconut whipped cream.



By |2016-10-05T14:42:14-05:00October 5th, 2016|General, Recipes|

Paleo Breakfast Bread

From www.paleoforkids.net paleo breakfast bread-on a plate

Serves 4


  • ½ cup all natural creamy almond butter (or peanut butter)
  • 2 eggs
  • 2 TBS Xylitol
  • 1 TBS cinnamon
  • 1 tsp vanilla extract
  • ¼ tsp salt
  • ¼ tsp baking soda


All ingredients  with a hand blender until nicely combined.

Line the bottom of an 8 x 8 baking dish with coconut oil.

Add the batter to the dish and spread out until even.

Bake at 325 degrees for approximately 15 minutes (baking times may vary according to your oven).

Remove from oven and let cool before serving.












By |2016-07-20T05:37:58-05:00May 22nd, 2016|General, Recipes|