Instapot Honey Mustard Chicken


It feels like forever since I posted a recipe!

During Black Friday sales back in November, Mike and I bought an Instapot mainly because my long-time friend, Linda Y kept posting amazing meals and reveling how simple they were.

Without further ado, here is Honey Mustard Chicken Thighs and Potatoes.

Entree Ingredients
4-8 chicken thighs (I used boneless for these but bone-in works too)
2 tbsp ghee or coconut oil
Sea salt and pepper
4 medium potatoes (I had Russet today), quartered

Sauce ingredients
1/4 dijon mustard
4 cloves garlic, minced
2 tbsp coconut seasoning sauce
2 tbsp raw honey

Set Instapot to Saute function and wait until it says HOT. 
Swirl the ghee to coat the bottom.
On a plate or in a bowl, place chicken and add sea salt and pepper to both sides.  Place in Instapot and cook each side for about 3-4 minutes or until golden.
Combine sauce ingredients in a small bowl then add it the potatoes to the Pot and stir to coat everything evenly.
Place lid on the pot making sure the valve is set to use as pressure cooker.
Cancel the Sautee and change to Pressure cook.   Set the timer for 10 minutes.

Honey Mustard Chicken and Potatoes

Meanwhile, chop up a zucchini and tomato for a side salad if desired.  Season with balsamic vinegar, sea salt and pepper.  Refrigerate.

After the Instapot has finished the cycle, do a quick release and remove lid.
Serve with the side salad.

You can also do this on the stove top but boil or roast the potatoes separately.

Butter Chicken and Greens

Prep Time: 5 minutes
Cook Time: 25 minutes
Serves: 2
(Make extra for meal planning preparation!)

4 tbsp ghee (or coconut oil)
1 large onion, diced
2 garlic cloves, crushed
2 tsp garam masala
1 tsp ground cardamom
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground cumin
1 tsp garlic powde
1 tsp smoked paprika
3 tbsp tomato paste
1 tsp sea salt
2 tbsp lemon juice
1 x 400 ml can coconut milk, full fat
6 chicken thighs-deboned, skinned
2 heads bok choy, cleaned and chopped
2-4 handfuls spinach,  chopped

Melt ghee in a large saucepan over medium heat.  Add onions and garlic and cook until translucent.
Meanwhile, add chicken pieces to a plastic bag.   Combine the spices in a small bowl.
Pour half of the spice blend into the chicken bag and coat the proteins.
Add the chicken to the pan and sear until the outsides are cooked and slightly crispy.
Add tomato paste, coconut milk, lemon juice, and the rest of the spices to the pan, covering the chicken.
Reduce heat to low, cover and simmer for 22 minutes.
Add the chopped bok choy and spinach to the pan and still in.  Cover for remaining minutes.
Remove from pan and serve with paleo bread, crackers, or cauliflower rice.

Simple Frittata!

Hot or cold, the frittata is a perfect breakfast, lunch or dinner.

Feel free to add more protein and veggies to this dish. It fulfills my Zone requirements the way it is.


1 tbsp coconut oil or ghee

2 green onions, chopped

1/2 bell pepper

3 brown mushrooms, chopped

1/2 tomato chopped

2 handfuls, spinach

1 clove garlic, chopped

Sea salt, black pepper, turmeric, oregano, red chilli pepper flakes to taste.

4 eggs

2 tbsp coconut milk.


Preheat oven to 350F.

In an oven safe skillet, melt the coconut oil or ghee over medium heat.

Add the vegetables and spices saving the spinach until later.

Heat through.

In a small bowl, combine the eggs with the coconut milk.

Once the vegetables are heated through, add the spinach and allow to wilt.

Add the egg mixture to the pan and allow to cook for about three to five minutes.

Place the pan in the oven and bake for ten to fifteen minutes. When the eggs have risen, turn on the broiler for two minutes.

Remove pan from the oven. Cut and serve with your favourite hot sauce or leave it plain.

This will keep for about four days in the fridge properly sealed.

Pumpkin Flax Muffins

Okay….it’s been a while.

Sorry. I started a new business, , and it (plus my other three jobs) takes up a lot of my time.

Recently there was a change in ownership of the gym I coach at and that, of course, was a bit of a stressful time for me.

Happily, Coach Bu, is just as passionate about clean eating and living as I am. It has renewed my interest in mentoring others look and feel their best. There will be more information on that in an upcoming post.

Right now, I give you a muffin recipe that I tweaked a bit from

Pumpkin Flax Muffins

Makes approximately 8 muffins


*Use store bought…or make your own!  Way easier and cheaper.

Pumpkin Pie Spice (makes enough for a few batches or add to smoothies…or pumpkin pie!)

  • 3 tablespoons ground cinnamon
  • 2 teaspoons ground ginger
  • 2 teaspoons nutmeg
  • 1 ½ teaspoons ground allspice
  • 1 ½ teaspoons ground cloves
  • Combine all ingredients in a small jar and mix thoroughly.  


  1. Preheat the oven to 375 degrees F. Grease a standard muffin pan, set aside (or use silicone muffin moulds).
  2. Combine coconut flour, almond flour, cinnamon, pumpkin pie spice baking soda, baking powder, flax seed, and salt in a small bowl, set aside.
  3. In a large bowl, combine pumpkin, coconut sugar, melted coconut oil and vanilla.
  4. Add eggs and stir until completely combined. (I mixed this in my VitaMix as I was using my Mom’s pumpkin that wasn’t completely pureed).
  5. And the dry ingredients to the wet ingredients and stir until the mixture is smooth and there are no lumps.
  6. Mix in chocolate chips (if using) by hand.
  7. Let the mixture set for 5 minutes. (this gives the coconut flour time to soak up the moisture).
  8. Scoop ¼ cup portions of batter into the prepared muffin pan.
  9. Bake for 20-25 minutes until a toothpick inserted into the center of each muffin comes out clean. (To make into bread bake in 9×5” loaf pan for 35-40 minutes!)

These freeze really well too so make a double batch or use mini muffin pans to stretch them out.

Paleo Pumpkin Flax Muffins

Chicken Stuffed Sweet Potatoes

1-2 medium sweet potatoes
1 tbsp coconut oil
Leftover rotisserie chicken
3 green onions, trimmed and chopped
2 cloves garlic, peeled and sliced
1 tsp sea salt
1 tsp cumin
1 tsp turmeric
1/2 tsp black pepper
4 cups spinach

Preheat oven to 350F.
Wash sweet potatoes and prick holes all over using a fork.
Place on baking tray and bake for 50-60 minutes.
Meanwhile, melt coconut oil over medium heat in a large skillet. Add shredded chicken, onion, garlic, and spices.
Combine and cook until onions and garlic are soft.
Turn off heat.
When the potatoes are fork tender, remove from oven and allow to cool for a few minutes before cutting in half and scooping out the insides (keep the skins!)
Turn the oven heat up to 400F.
Add the scooped potato goodness to your chicken mixture. Turn the heat back up to medium and mix the potato into the chicken. Add the spinach and cook until just wilted.
Place the chicken mixture back into the potato skins.
Bake for another 8-10 minutes.

You could put some hot sauce on top, but they tasted great naked.


Moose Lasagna with Cauliflower “Ricotta Cheese”


My husband is like Garfield the cat in that he could eat lasagna for all three meals.

Since I went paleo four and a half years ago (!!!), he has been missing it a lot .

My friend, Tom, always heads back to Newfoundland for the moose hunt and he was kind enough to give me a few pounds of ground moose .  I decided it would be perfect in a lasagna and it would use up a bunch of veggies in the fridge.

The cauliflower ricotta was a hit with my husband …so I decided to write up the recipe.



Meat sauce
1 tbsp coconut oil
1.5 lbs ground moose (use beef, pork, lamb chicken or a combo if game is not available or desired)
2 tbsp orgeano
2 tbsp basil
1 tsp sea salt
1 tsp black pepper
1/2 can tomato sauce

Cauliflower Ricotta
1 cup water
1 cauliflower stem removed and chopped
2 tbsp apple cider vinegar
1/2 cup nutritional yeast
3 tbsp ghee (clarified butter)
1-2 tsp sea salt (to taste)

Lasagna noodles
I used a mix of sliced white potatoes, sweet potatoes, and zucchini. You can also use sliced eggplant or bell peppers.

Preheat oven to 350F.
In a large skillet, melt coconut oil over medium heat.
Add protein of choice and spices. Cook until no longer pink and the texture is crumbly but not over done. Add tomato sauce, mix thoroughly and heat through.

Meanwhile, in a large sauce pan, place water and a cauliflower basket with cauliflower florets. Steam for 5-10 minutes or until tender.
Drain water from sauce pan. Add all the cauliflower and “ricotta” ingredients to a blender or food processor. Puree. Taste test to ensure a “cheesy/salty flavour”.

In a 9″x13″, or similar, baking or casserole dish line the bottom of the pan with your vegetable slices. Sprinkle meat mixture over top then add spoonfuls of “ricotta” on top. Continue the layering until you have used up your ingredients.

Cover pan with aluminim foil. Place in oven and bake for 40 minutes. Remove the cover and bake for another 15 minutes. (Oven times vary so check often. The vegetables should be fork-tender).
Remove from oven and let sit a few minutes before serving.

KISS Cookies


I needed cookies tonight. Yep…NEEDED.
My battle with need versus want is typically bank account related so the need for a sweet treat was a little odd for me.

These cookies were inspired by and are vegan in addition to being paleo and gluten-free.

The measurements are not exact since your banana might be smaller or bigger than mine.

Note: you might think you need more moisture as you start the combine the ingredients. I assure you the banada and nut/seed butter will become pliable and will incorporate all the dry stuff.

You can also just chill the dough and eat it as raw cookie dough! See? Keep. It. So…Simple.

KISS Cookies
1 ripe banana
3/4 cup walnut flour
1/2 cup nut/seed butter
1/4 cup coconut sugar
1/4 cup almond flour
1/4 cup coconut flour
1/4 cup dark chocolate chips
1 1/2 tsp vanilla extract
1/2 tsp sea salt

Preheat oven to 350F.
Line a baking sheet with parchment paper.
In a large bowl, cream all the ingredients together.
Chill for ten minutes.
Roll dough into disks and place on sheet.
Bake for 15-20 minutes (checking often near the end of the baking time).
Remove from oven and enjoy.

Pecan Beef Stuffed Squash

I love taking a squash and stuffing it with my favourite proteins and fridge leftovers or odds and ends.

By no means am I a gourmet cook; I just like putting fun things together that taste great and are good for me.

You might want to increase the spiciness or switch up the ingredients .  Feel free!  The recipe is just a guide.

Have fun!

2 medium squashes
2 tbsp coconut oil
1 onion, diced
1 cup cauliflower florets
1 cup loosely packed chopped kale
1 lb ground beef (chicken, pork, turkey optional too)
6 grape tomatoes
2 tbsp chicken stock
1/4 cup chopped pecans
1 tsp sea salt
1 tsp black pepper
1 tsp turmeric
1/2 tsp paprika
Healthy squirt of hot sauce (optional)

Preheat oven to 375F.

Remove the tops of the squash and scoop out the insides.

I cut the tops like a jack o’lantern.

In a large skillet, melt coconut oil over medium heat. When the pan is hot, add onions and spices. Toss until the onions become soft and golden.
Add vegetables and pecans and combine.
Sautee for a few minutes.
Add beef and mix into the vegetables. Add the chicken stock.
Cover and cook for about five minutes.
Check the meat to make sure it is no longer pink.
Place the squashes on a baking sheet.
Scoop the mixture into each squash and pack down tightly.
Replace the tops or cover with aluminum foil.
Bake for 45-115 minutes. The time depends on the size and thickness of the squash.  (One of mine took 55 minutes and the other one took 115.)
Check for doneness by carefully poking the side of the squash with a knife. If it slides in easily, it is ready to be served.
Slice the squash in half and dig in!

Raspberry Goat Cheese Dip


My belly has not been happy for the last couple of days and I finally got rid of my two day headache a few hours ago.
I hope it isn’t that flu going around!

I wanted veggies and dip for some reason tonight. I asked Mike his thoughts on what to pair with goat cheese (disclaimer here: I have no problem with unripened goat cheese. Some do not consider it paleo. That’s okay. Dairy does not work well with me so goat cheese is as close as I get these days) and he suggested raspberries when I added dijon mustard to the mix.

Brilliant. I still have a ton of them from my crazy backyard bush.

So…if you want to dip your veggies in an alternative to heavy dairy creams, I think you will like this one.

Raspberry Goat Cheese Dip

2 tbsp goat cheese
2 tbsp unsweetened dijon mustard
Handful of fresh or frozen raspberries
Dash of black pepper
Dash of basil

Combine all cheese and mustard first in a small bowl. Add in raspberries and seasonings. Mix. Serve in bowl or transfer to another for presentation.

Double/triple/quad batch as needed.


Deconstructed Cabbage Rolls with Cauliflower Rice

Sometimes I don’t have all the ingredients on hand so I make substitutions on the fly.
Radishes and green onions were used in place of a regular yellow onion and tomato sauce instead of crushed tomatoes.
Always play with and adapt your recipes to make them work with what you have on hand!

Prep Time 20 minutes
Cook time: 40 minutes
1 cauliflower head, riced
1 tbsp ghee
1 tbsp olive oil
1/2 cabbage, cored and shredded
1 large green onion
2 garlic cloves, sliced
2 radishes, sliced
1/2 tsp pink salt (or sea salt)
1/2 tsp black pepper
1 tsp mustard powder
1lb sausage, casings removed
1 tsp paprika
1 tbsp dried parsley
1 can tomato sauce

Rice the cauliflower using the shredding attachment on a food processor.  If you don’t have one, use a cheese grater until you have about two cups.
In a large pan over medium-high heat, melt ghee and olive oil.  Add riced cauliflower when hot.
Sautee for about four minutes or until it starts to turn golden brown.  Add shredded cabbage, onion, radishes, and garlic.  Season with salt, pepper, and mustard powder.
Cook until the cabbage starts to wilt and become soft (about 10 minutes).
Transfer pan contents to another bowl.
Preheat oven to 350F now.
Use the same pan to cook the sausage until crumbly and no longer pink.
Add paprika and parsley.
Return the cabbage and cauliflower mixture to the pan and combine.  Add the tomato sauce.  Mix and heat thoroughly.
If you have been using a cast iron pan, cover the pan with aluminum foil and place in the oven
If not, transfer the pan contents to an oven safe baking dish.  Cover with either foil or the dish’s lid.  Place in oven and bake for 20 minutes.
Remove the foil or lid and continue baking for another 15 to 20 minutes.  The mixture should be bubbling.
Remove from oven and serve.

Roasted Veg & Chops

One of my many goals this year is to post more recipes that are easy and do not require hard-to-find ingredients.
Let’s call it Paleo for All.

Got an hour?  Throw this dish together quickly and enjoy on a chilly January night.

You could also use the roasted veggies for a soup instead of pairing with the chops.
Puree the veggies, add some stock and summer for an hour.

Roasted Veg & Chops

Prep Time: 10 minutes
Cook Time: 45 minutes

1 large carrot, sliced
1 onion, peeled and chopped
1/2 head of broccoli florets
3 small potatoes, sliced
1 large zucchini, cut into wedges
3 tbsp garlic & honey infused olive oil (or plain olive oil)
Healthy dashes of sea salt, black pepper, dried parsley, turmeric, and curry.

(Veggies and spices can be changed up for variety).
2 pork chops, thawed.

Preheat oven to 450F.  Line a baking pan with foil or parchment paper.
In a small bowl combine oil and spices.
In a large bowl, combine chopped veggies.
Spread 1/3 oil mixture over chops and set the meat aside.
Pour the rest of the oil over the veggies and mix in.
Add vegetables to baking pan.  Place in oven for 15 minutes.
Remove pan from oven and place chops on top.  Place back in the oven and bake for 30 to 40 minutes.

Remove from oven and serve.

Sweet Orange Smoked Ham

Happy New Year!

Here’s to another 365 days of food, fitness and fun.

If you are like most people, you made a resolution to eat better, work out more, drink less…etc.  That’s great.  Now the hard part.  Making that change.

I know it isn’t easy.  I started and stopped quite a few times because “something” always got in the way.  As you know, my “aha” moment came at the doctor’s office when the scale read something that took my breath away.  If you don’t know the story, you can read it, here.

Your “aha” moment may not be dramatic.  It might be a gradual yet mindful shift in your attitude towards your own health and well-being.

It is not important to go hell-bent-on-never-eating-chocolate-or-chips-or-anything-with-sugar-again.  No one can maintain that…at least not honestly.   I am talking changes that involve making better choices most of the time.  Exercise at a gym Monday, Wednesday and Friday?  Great!  What’s wrong with Tuesday or Saturday?  Or add a yoga/stretching class instead!  Any movement is good movement.  We want to be mobile at 20, 30, 40…90!  There should be no stopping us!  So keep moving now so you will be agile later!  I don’t know about you, but I don’t want my last years to be whiling my time away in a care centre.

How about food?  Let’s not make food hard.  Food is FUN!  Food is to be enjoyed!  Instead, we have made food the enemy.  I overheard a lady at the grocery store yesterday exclaiming to the cashier about the cashew milk she had found.  “It only has 25 calories!  That’s what it’s all about.”

She’s sort of right…  Calories are important but they are not the end-all-be-all we’ve been led to believe.  I personally don’t count calories (I count macros but that’s another story), I also look for the best quality nutrition to fuel my body.  That means lots of vegetables, quality meats, fruit, nuts and seeds.  Sure I fall off the wagon and eat my mom’s applesauce cookies and butter tarts at Christmas, but I do not let it bother me.  I am enjoying what my mom bakes (and she’s sooooooo good at it) and that’s what counts.

I have talked to a few people over the last couple of weeks who are frustrated by their attempts at eating better and they just can’t find the magic formula to make everything work.  That is because there is no magic formula.  You have to try different things to find what works for you.  Paleo (and Paleo Zone) really works for me.  Keto works for others, the Blood Type diet works for others.

There are so many things to try.

My suggestion to everyone is to keep things simple at first.  Eat a good breakfast with items from the carbs, protein, and fat triangle.  Fruit, eggs, and nuts/seeds can work well here.  Don’t like eggs?  How about chia pudding with that aforementioned cashew (25 calories!) milk?  Make sure you have a good amount of protein to keep you full and get you to lunch.

Every meal requires items from that food triangle.  Lots of veggies…and I mean lots.  They should be filling you up mainly and then the protein and fats come along for the tasty party.  Proteins like fish and turkey are full of good fats.  Avocado counts as a fat…and who doesn’t ask for extra guac?  🙂

Still need a snack?  Boil a dozen hard boiled eggs and keep them in the fridge for the week.  Easy protein snack when you might reach for that 4pm chocolate bar.   Carrots, cucumbers and celery sticks can imitate the crunch of potato chips and satisfy a craving.  Get creative.  Get an insulated lunch bag and USE IT.  Drink lots of water and tea.  The first thing I tell people to stop drinking immediately is any of the dark colas.  If you can literally clean your toilet rust off with the stuff, why on earth would you drink it?

So…now that I have taken up most of your data with this post, let’s talk about cooking meals at home.  Restaurant meals are tasty, convenient, provide jobs…and affect your waistline with all the extra salt, butter, and creamy sauces.

I love my slow cooker.  I know everyone is on the InstaPot bandwagon right now, and I love the idea of them.  I just don’t have room on the counter for one right now (and I really wanted, and got, a dehydrator instead).

I usually don’t have a recipe for anything I put in my slow cooker which is why I love it.  Throw stuff in, add a bit of moisture and seasonings, and 6 to 8 hours later, I have a tasty dinner.  They are great for busy people who have five minutes to burn while they are waiting for the morning coffee to brew.

Here’s a simple recipe with not too many ingredients.  You can find the coconut seasoning sauce (also called coconut aminos) in a lot of grocery stores and Bulk Barn these days.

This will also create leftovers which means one meal for the next day is already taken care of!  Win-Win!

Sweet Orange Smoked Ham

Prep Time: 5 minutes
Cook Time: 6-8 hours

1 smoked ham (4-5 lbs thawed)
1 orange, sliced with the rind
1/4 cup coconut seasoning sauce
1 tsp coconut sugar
1/2 teaspoon pink or sea salt

Place ham in slow cooker.  Place orange slices on and round ham.  Sprinkle coconut sugar and salt over the oranges and ham.  Pour in the coconut seasoning sauce over the ham and oranges.
Cook on low 6-8 hours (mine took about 7).
Serve with oranges slices removed from rind or squeeze oranges over the ham.


Easy Hearty Beef Stew


I know…I know…recipes from me are hard to come by these days.   I could make excuses about how busy I am but I get it – we’re all chronically busy.  So much so that decent food falls out priority, we eat more processed stuff, feel yucky, lose sleep due to poor diet habits (and maybe some guilt) abd then everything seems out of balance.

Well, I can’t fix your life but I do have an easy meal the busiest of us Cave People can get done with minimal time and effort.

BTW:  You can toss your protein in uncooked but I do prefer to brown mine first if I have twenty minutes.

BTW 2: yes…I added potatoes and wine.  Leave out the taters or sub with sweet potatoes if you desire.  I used wine for flavour.   All the alcohol is gone after 7-8 hours in the cooker.  Sub in two cups of stock in your choice of flavour if you do not wish to use wine.

Easy Paleo Beef Stew

Prep Time:20 minutes

Cook Time: 8 hours

1 lb stewing beef (or a roast cut up into chunks)

1 cup water

1 cup red wine

2 tbsp balsamic vinegar

2 tbsp (divided) coconut seasoning sauce (aminos)

1 onion, chopped

2 carrots, chopped

2 cloves garlic, peeled

3 stalks celery, chopped

3 bay leaves

Healthy dashes of rosemary, pink or sea salt, black pepper, basil, oregano, and paprika

1 tbsp tapioca flour


Brown meat over medium heat in one tablespoon of coconut seasoning sauce.

Chop veggies.

Add all the ingredients (except the tapioca flour) to a crockpot.

Crockpot before the cook.

Cover and cook on Low for 6-8 hours.

To make a gravy sauce, remove 1/4 Cup of liquid from the crockpot and slowly mix in the tapioca flour.  Add the mixture back to the crockpot and stir.

Cover and cook for another three or four minutes.


Any leftovers can be frozen.

Making the gravy


Fruit Pie


There really isn’t a filling I won’t put on a pie crust but after becoming paleo, conventional pie went out the window.

This long weekend, Mike and I decided to stay home and get some organizing done and generally just hang out with each other (a very rare feat this summer with personal issues, work etc).

I casually mentioned we had a ton of blueberries my mom picked up at her local Farmer’s market which caused Mike to perk up and exclaim, “Blueberry pie??!!”.

I laughed and said I would add it to my list of things to make (I started holiday soap projects for or

I looked around for a quick paleo crust and found this one from Coconut Mama.   I subbed in ghee instead of coconut oil or butter and it turned out great.

The filling was created from the fruit pie recipe in my second cookbook, but used blueberries, strawberries, plus red and black raspberries .  You can mix yours up or just use one.

Make the crust first so it can cool before adding the filling.

Fruit Pie


1/2 soft ghee

2 eggs

3 tbsp raw honey

Dash sea salt

2/3 cup coconut flour.

Fruit Filling

4 cups fruit

4 tbsp tapioca flour

1/4 cup water

4 tbsp coconut sugar

2 has

2 tbsp real maple syrup


Preheat oven to 400F.

Beat ghee, eggs, honey and salt in medium bowl.  Add coconut flour and mix in.  The dough will be soft and fluffy.  You will not roll it out like regular dough.  Form into a ball and place in pie plate.  Flatten dough out into the plate and up the sides.   Use a fork to poke some holes in the bottom.  This stops the crust from swelling up.  Bake for 8-12 minutes.  Remove from oven and cool.

Reduce oven temp to 350F.

Meanwhile, in a saucepan over medium heat, add all the ingredients and stir well.  Heat the mixture until it starts a low boil stirring frequently.

Remove from heat.  Add to cooled crust and bake pie for 10 minutes.

Cool before serving.


Lemon Burst Bars

The chances of me writing another cookbook are slim…but in the last three years I have learned to never say never.

As you may know there are a few reasons for that.  I had a mental list of things I never thought I would or could do.

Here’s a sampling:

1.  Quit a full-time job to become a TV freelancer.

2.  Do a handstand push up.

3.  Appear in front of a TV camera.

4.  Become a crossfit trainer (actually doing anything physical besides running away from a bear was once out of the question).

5.  Giving up cheese and bread 99% of the time.

…there are a ton more but you get the idea.

I work hard every day to be a  better human and to understand how other humans operate.

For a long time things in my world were very black and white.  “I believe this… I choose to follow that”…etc.

Thank goodness I was able to break out of that cycle and find out there’s not just black, white, and sometimes grey!  The world is so much nicer in vibrant colours.  I feel better knowing things aren’t written in stone.  I know I am capable of more now than what I did at 20…30…35 (especially since 35.  That was a big year).

So that is why Saturday’s events in the US had me upset almost to the point of tears.  I was at work so years weren’t exactly a professional way to deal with what I was seeing on CNN’s broadcast or Twitter feed.

If you refuse to look at something from another’s point of view, you are doomed to a lifetime of frustration and fear.  Why on earth would you want to live that way?  What is it about the colour of one’s skin or the god one worships that is so threatening?

I like Christmas and Easter…and I think Eid and Dwiwali are pretty cool too.  Do I feel that my (non-practising) religion is under threat?  No.  I feel that others are trying to make me feel it is under attack.  I want to know how other people on our tiny planet celebrate their holidays.  I think that makes us a better human race.

Why doesn’t anyone remember, “United we stand, divided we fall? because it certainly looks like we are all falling–and failing–right now.

Open your mind and your hearts.

I have been accused of being a bleeding-heart Liberal (or a Lib-tard, which is particularly offensive especially when it is the best insult or comeback a Conservative can throw at me) but I am fine with that.   I would rather understand those who are different from me than be crushed under my unfounded fear of them.

Now for the

Lemon Burst Bars

Prep Time: 40 minutes                          Yields: about 15-20 bars

2 cups raw almonds                                1 cup raw pecans (or cashews/walnuts etc)                            1 cup unsweetened shredded coconut                                                         1 cup dried cranberries (dried cherries would also work)                    1 cup raw honey                                        6 tbsp chia seeds                                     3 tbsp Sunflower seeds                       2 tbsp melted coconut oil                  1 tsp natural lemon extract

Preheat oven to 350F and line a 9×13 baking pan or large cookie sheet with parchment paper.

Roughly chop almonds and pecans in a food processor or with a knife.  In another bowl, combine honey and melted coconut oil.  Add lemon extract and mix well.  In a large bowl, combine the chopped nuts with the remaining dry ingredients.  Add in the liquids and mix well.

Pour into your baking dish and smooth out to the edges.   Bake for 15-20 minutes.

Remove from oven to cool for another 20 minutes.  Place pan in fridge or freezer to fully set.

Before cutting the bars, take another piece of parchment paper and flip the bars onto it peeling away what was once the bottom layer of paper.  Allow to thaw slightly and cut into bars.

This recipe keeps well in the fridge or freezer when packaged in plastic wrap or freezer safe containers.





Vanilla Cacao Bars

Need a sweet treat but also want some good carbs and protein?

I have your back:)

I offer these in the CrossFit Vortex fridge as post-WOD nutrition and some people buy them up for their at-home snack.

You can cut the recipe in half and bake in an 8″ x 8″ pan if you wish.


2 cups raw cashews
1 cup raw almonds
1 cup raw pecans
1/2 cup unsweetened coconut
1 cup plus 2 tbsp raw honey
1 tbsp raw cacao nibs (could also use paleo dark chocolate chips)
1 tsp vanilla extract
1/2 tsp sea salt

Preheat oven to 350F.
Line a 9″ x 13″ pan with parchment paper.

Using a food processor with the S blade, chop the seeds until you have pieces no bigger than 1/4″. Add the coconut and nibs.
Pulse to combine.
Add the honey and vanilla extract and slowly pulse into the mixture.
Slide the mixture into the prepared baking dish. Spread the mixture out evenly.
Bake for 22-27 minutes. Check on it once the timer hits 20 minutes. The honey might bubble up around the edges or in the middle. Bake until a light golden brown.
Remove from oven and cool completely.

  1. The best way I have found to cut this to flip the pan over onto another piece of parchment paper. Peel off the baked on top layer. Cut into bars and store in the fridge.
    I don’t know how long they last because they are eaten up in a week!


Grilled Beef Burgers with Asparagus & Fiddleheads


Summer weather is here and I finally took the right weekend off to enjoy it.

I have been busy working on Khala Naturals, my all-natural hair and skin care company ( or, still freelancing for the Jays and TSC, coaching at CrossFit Vortex, and learning acroyoga.
I am still very paleo but just haven’t been posting recipes for a while.
A few people have recently asked me for meal plans because they’ve fallen off the wagon a little bit…which made me realize I have not been on the radar lately where food, nutrition and health are concerned.

So…I start again tonight.  Mike enjoyed his dinner…he also likes it when he doesn’t have to cook.

This recipe doesn’t have to be done on a grill: a cast iron or aluminum skillet will do just fine.  No fiddleheads?  No problem.  Just use more asparagus or sub in some sliced red/green bell peppers.

Grilled Beef Burgers with Asparagus and Fiddleheads

Prep Time: 30 minutes
Serves 2

1 lb lean ground beef (organic if budget allows)
2 green onions, trimmed and chopped
2-3 tbsp coconut aminos (also known as coconut seasoning sauce; similar to soy sauce).  Most grocery stores now carry it too.
1 tbsp ground flax seed
2-3 good shakes of sea salt
2-3 good shakes gound cumin
2-3 good shakes ground turmeric
2-3 good shakes smoked paprika
2-3 good shakes ground black pepper

Vegetable Side
8-10 asapargus spears, trimmed and chopped
10-14 fiddleheads, rinsed, trimmed, and dried
2-3 tablespoons turmeric infused olive oil (or regular organic olive oil)
1 tsp himalyan pink salt (or sea salt)

Preheat grill to about 450F.
In a small bowl, mix all the burger ingredients together and form into patties or sausage-like tubes (I this when I use Romaine lettuce in place of buns).
When the grill is hot, place burgers and close the lid.  Cook for about five to seven minutes.
Meanwhile, organize the vegetables and place in a grilling basket.  Shake the salt and oil over top and mix through with your hands.
Flip the burgers over and place grill basket on an upper level rack if your BBQ has one (or off to the side where it will get radient heat and not direct heat).
Cover and cook for another five or six minutes.
Remove from cooking surface.
Serve burgers on lettuce cups or wraps with Dijon mustard, diced tomatoes and cucumbers.



Get Stuffed Tomatoes

Busy busy busy!

Started my morning coaching,  judging, and performing CrossFit’s final event of the Open, 17.5.  How does ten rounds of 9 thrusters at 65 pounds and 35 double unders sound to you?  Double unders are performed with a skipping rope, but the rope must make two revolutions per jump.  Yeah…good times.

It’s been a busy week of coaching at CrossFit Vortex, freelancing at various places, soap making for Khala Naturals, and being sick.

Dinner has been hit and miss this week.  Usually some chicken or tomato soup with a couple eggs dropped in for extra protein.  Tonight I wanted something substantial.

Well the Food Gods were listening.  My Mama Earth box was at the door when I got home from the gym.   They always have a sheet with your order checked off or any subsitutions they had to make.  On the other side, there are recipes.

Tonight’s caught my eye.  They modified a recipe from and I’m modifying it for our Paleo tastes.  This is one you could make and your non-paleo friends would have no idea they were having something pretty darned healthy.

The photo shows the veggies hand chopped.  I suggest using a food processer…but I was too lazy to pull mine out tonight.

Without further ado, here’s

Get Stuffed Tomatoes

Prep Time: 10 minutes
Cook Time: 15-20 minutes

2 tomatoes, top sliced off and insides removed but saved
1 rib celery
1/2 small carrot
2 brown mushrooms
1 garlic clove, peeled
1 small onion, peeled
1 tbsp chicken broth
1 tsp nutritional yeast flakes
1 tsp coconut oil
Dashes of sea salt, black pepper, turmeric, cumin, basil
Dash of oregano

Preheat oven to 350F.
(I used a cast iron pan to prep the tomatoes and then to bake them.  If you don’t have one, prepare the vegetable mixture in a skillet and then transfer tomatoes to a shallow baking tray.)
In a pan over medium heat, melt the coconut oil.
Carefully slice the tops of the tomatoes off.  Keep the tops and remove the pulp but keep it.  Dry out the insides of the tomatoes with a paper towel.  Set aside.
In a food processor, finely chop the celery, carrot, mushrooms, garlic and onion.
Add the vegetables, reserved tomato, chicken broth, spices (except oregano), and chopped vegetables to the pan.  Heat through until the onions start to soften.
Add the nutritional yeast flakes and oregano.  Stir to combine.
Scoop the mixture into the tomatoes.
Place tomatoes in baking tray and put the tomato tops back on.
Put the baking tray in the oven and bake for 15-20 minutes.
For extra colour, broil the tomatoes for a minute or two once they are heated through.
Remove from the oven and serve with your choice of protein (I broiled organic burgers with mine) or a large salad.
Double or triple the recipe if serving for a crowd.

Pecan Cacao Pancake

Pecan Cacao Pancake)

I see so many posts on Facebook showing that mashed banana and egg pancake.  People get so excited by it which is good.   No grains or preservatives that you likely find in most pancake mixes…and that’s great.  What the posts don’t say is how it tastes.   Sounds like it would be delicious but frankly, it isn’t.   It’s bland.  I don’t want to waste my time eating bland food.  So, I jazzed up my “banana omlette”.

Pecan Cacao Pancake
Prep Time: 9 minutes
Serves: 1

1/2 tbsp coconut oil (for pan)
1 banana, mashed
1 egg
1/8 cup pecans, chopped
1/8 cup unsweetened shredded coconut
1 tsp cacao nibs
dash ground cinnamon
1/4 tsp vanilla extract

In a small skillet over medium heat, melt the coconut oil.
In a small bowl, mash the banana.  Add egg and mix thoroughly.
Let rest a minute or two.
Add the rest of the ingredients and combine.
Pour the mixture in to the pan after it has warmed up.
Cover and cook for five minutes.  Flip and cook for another two minutes.
Remove from pan and drizzle honey or maple syrup on top (optional).

Try other chopped nuts or seeds to change up the flavour.

Slow Cooker Roast Pork

Had a nice Instagram moment today!  Rachel in Texas posted her dinner and said she used my recipe for Slow Cooker Roast Pork I posted a week or so ago.

So, here it is for those not on Instagram (@nopainpaleo if you would like to follow) or the page.

Perfect for setting up in the morning and letting it cook all day.

Thanks for the love @rachel_unrefined!

Slow Cooker Roast Pork
3lbs roast, thawed
1 cup chicken broth
3 cloves garlic, peeled
2 tbsp dijon mustard
1 tbsp whole grain mustard
2 green onions diced
Dashes of cumin, turmeric, black pepper, pink salt, basil, oregano, crushed red chilli flakes, paprika

Set roast in slow cooker. Pour in chicken broth.
Cut three slits into roast and insert garlic cloves.
Cover top of roast with the mustards. Toss green onions on top. Sprinkle spices on top.
Cover and cook on high for 90 minutes. Cook a further four hours on low.
Remove from slow cooker and let sit ten minutes before slicing serving.