Slammin’ Slow Cooker Butternut Squash Soup
Gluten-free, Grain-free, Sugar-free, GAPS friendly, and Paleo friendly (All toppings are optional)
- 1 large butternut squash
- 1 can whole, organic coconut milk – I like Native Forest canned
- 2 – 3 medium carrots
- 1 ½ tsp celtic sea salt, Himalayan sea salt or real salt
- 2 cups homemade chicken or vegetable broth. (If you don’t have homemade on hand, the only store-bought broth that I feel is 2nd best to homemade broth is Pacific organic vegetable broth – not their chicken broth).
- 1 tsp ground nutmeg, 1 tsp ground cinnamon and ½ tsp ground clove
- Peel the butternut squash, cut it in half and de-seed it. Then cut into chunks – about 1 inch. This will be about 6 - 7 cups.
- Cut the carrots into about 1 inch coins.
- Peel and cut the onion, again into about 1 inch pieces.
- Put the squash, carrots and onions in the slow cooker. Add the broth, coconut milk, nutmeg, cinnamon and clove.
- Turn the slow cooker on LOW for about 6 hours and on high for about 4 hours.
- Once everything is cooked, use a stick blender in order to puree the soup to your desired smoothness or chunkiness. You could also use a blender and blend in batches.
- Then, of course, enjoy!
- Use different herbs/spices such as sage, thyme and garlic or cumin and coriander.
- Once the soup is in your bowl, you can add many toppings if desired. For example:
- nuts (I like brazil nuts in mine)
- raw organic sour cream
- raw cheese (I like chunks of raw cheddar cheese)
- shredded coconut
- pastured meats (such as organic pastured sausage or chicken)
Green Bean Casserole
(It's in action below on the plate picture:))
(Gluten-free, Grain-free, Diary-free, Paleo & GAPS/SCD Friendly)
*Adapted from Grass Fed Girl - Caitlin Weeks
- 1.5 lb fresh green beans
- 1 cup coconut milk (I like Native Forest whole unsweetened organic - in BPA-free can)
- 3/4 cup almond meal/flour (basically this is ground almonds)
- 8 oz mushrooms (any kind will do. I like using button mushrooms for this dish)
- 1 onion
- sea salt
- fresh pepper (optional)
- 2 cloves garlic
- 1 TBSP grassfed ghee, grassfed butter or coconut oil
- 1 TBSP coconut flour
- 1 pastured egg
- Steam the green beans and once al dente (cooked but still firm when bitten), put the green beans in ice water to stop them from cooking further.
- Put the green beans in a square baking dish.
- In a saute pan or sauce pan, cook the onions, mushrooms and garlic in the ghee/butter/coconut oil.
- Add the cooked onions, mushrooms and garlic mix to the green beans and spread it around evenly.
- Mix the coconut milk, coconut flour and egg together and then pour the mixture in the glass dish, covering the contents about half-way.
- Add sea salt and pepper over everything.
- Bake for 30 minutes in a 350 degree oven.
- Then sprinkle the almond meal on top and bake for an additional 3-5 minutes, watching to make sure the almond meal/flour doesn't burn.
- When done, pull out of oven and let the dish cool for about 10 minutes before serving. Enjoy!
Pumpkin Pie Fudge
(Gluten-free, Grain-free, Dairy-free, Paleo & GAPS/SCD Friendly)
Ingredients (makes about 18 cups):
- ½ cup coconut butter
- 1 ¼ cup coconut oil
- ½ cup nut butter or seed butter OR use additional coconut butter
- 1 cup pureed organic pumpkin
- 3 tsp organic vanilla extract
- 3-4 TBSP raw honey
- Organic raisins (optional)
- 1 tsp ground cloves
- 2 tsp nutmeg
- 2 tsp cinnamon
- Mix all ingredients in a sauce pan over low heat until melted and well combined. It’s best to melt the coconut oil, coconut butter and nut butter together. Then add the other ingredients (except the raisins) to combine.
- Line a muffin tin with liners and then scoop the mixture (the mixture may be warm) into the liners. If you are using raisins, add them to each cup at this point and use a spoon to mix the raisins in each cup.
- Place in the freezer to set for 1-2 hours, depending on how thick the cups are. These will keep well in the freezer for months!
- For basic fudge, omit the spices.
- You could go crazy here with adding coconut flakes, nuts, raw cacao nibs, etc.
- You could also omit the muffin liners and simply put the mixture in a glass square container, to cut up into little squares.
Nut Butter Cake/Brownies
(Grain-free, Sugar-free, Dairy-free, Paleo & GAPS/SCD friendly!)
- 1 cup organic nut butter
- 1/2 cup honey
- 1 egg
- 1/4 cup coconut butter or coconut cream
- Mix ingredients well and spread in 8-inch glass pie dish or 8 x 8 inch glass baking dish for brownies.
- Bake at 350 degrees for 30 minutes.
- Allow to cool a few minutes before cutting.
- Serve warm or cool. This is VERY dense so a little goes a long way!
- Add a chocolate sauce as shown in the picture. Do this by warming up about 1/4 cup honey with 1 TBSP coconut oil and 1 TBSP raw cacao powder. Whisk together. *Please note pure raw cacao is an advanced GAPS "allowable" food.
- Top with coconut milk ice cream (as I did recently!)
- Freeze and save for later!
Coconut Milk Ice Cream
One of the best summer treats ever!
- 3 cups coconut milk (I reccomend Native Forest Whole Organic Unsweetened canned coconut milk)
- 2/3 cup raw honey or 100% Grade B Maple Syrup
- 1 tsp vanilla extract
- 1/2 tsp good quality sea salt
- You need an ice cream maker but you will not regret purchasing one - I promise!
- Combine all ingredients in a bowl with a whisk
- Pour the mix into your ice cream maker and let the ice cream maker do it's thing!
- Add other topings like I have done here with organic peanut butter, raw cacao nibs and a few banana chips.
- Or you could add the toppings in the mix and let it all get set together. Make your own creation!
Delicious Gut-Friendly Smoothie
(SCD and GAPS compliant)
Ingredients (Makes 3-4 servings)
- 2 tsp cinnamon (optional)
- 4 TBSP extra virgin unrefined coconut oil (warmed down slightly to liquid consistency)
- 2 avocados (halved or cubed)
- 2 - 3 bananas or berries (fresh or frozen)
- 1 – 1.5 cup whole unsweetened coconut milk or kefir/24-hour yogurt if dairy is appropriate (Use more coconut milk/kefir/yogurt if you aren’t using the coconut oil)
- Raw honey (to taste) (optional)
- Put the avocados, bananas/berries and coconut milk in a blender and blend.
- Add the cinnamon and stevia/raw honey (optional) and blend.
- Slowly pour in the warmed coconut oil and blend. That’s it! Time to enjoy!
- Instead of berries, use apples/pears/peaches.
- Add raw cacao and/or organic nut butter for a special treat!
- Add raw organic/pastured egg yolks for an additional nutritional punch! For this recipe, you can add up to 8 yolks! (You may add more avocado or coconut milk to adjust the consistency.)
- Pop the finished smoothie mix in popsicle molds for a popsicle treat!
Homemade No Chemical Bug Spray
- Essential oils: choose from Citronella, Clove, Lemongrass, Rosemary, Tea Tree, Eucalyptus, Cedar, Catnip, Lavender, Mint
- Natural Witch Hazel
- Distilled or boiled Water
- Vegetable glycerin (optional)
1. Fill spray bottle (I used 8 ounce) 1/2 full with distilled or boiled water
2. Add witch hazel to fill almost to the top
3. Add 1/2 tsp vegetable glycerin if using
4. Add 30-50 drops of essential oils to desired scent. The more oils you use, the stronger the spray will be.
My personal favorite mix is: Rosemary, Lemongrass and Lavender.
Simple Spring Sauce
This sauce just reminds me of spring.
The lemon evokes a little tartness with light refreshing flavor notes.
The coconut - well is coconut, enough said!
- 1 TBSP lemon juice
- 1 TBSP mustard
- 1/3 cup whole coconut milk (I like Native Forest whole canned
- 1 TBSP olive oil
- Simply whisk all the ingredients together and you’ve got your spring sauce!
- Whisk in herbs and/or spices (some good ones are cumin, coriander, oregano and basil.)
- Add more lemon juice and olive oil for a dressing consistency.
- To thicken it up, stir/whisk in some tahini (ground sesame seeds).
- Add 1 tsp tamari (fermented soy sauce) or coconut aminos for an extra flavor kick!
- Works well as a sauce/dip for fish, chicken or roasted veggies like cauliflower and/or carrots.
- Store extra in the fridge and it will firm up a bit.
Creative Curry Clafouti (Egg-Bake)
- 6 eggs
- 6 tablespoons melted grass-fed organic butter/ghee/coconut oil cooled to room temp. + 1 pat for greasing pan
- 3/4 cup coconut milk
- 4 cups cooked, chopped chicken (optional - You could sub any cooked meat and/or greens, onions, etc.)
- 2 TBSP curry spice, or to taste (optional - You could use any herbs/spices such as oregano, thyme, etc)
- Sea Salt & Pepper to taste
- Preheat oven to 400° F.
- Grease a 10” round or 13×9” baking dish with grass-fed organic butter/ghee/coconut oil.
- Whisk together eggs, fat & coconut milk until frothy.
- Mix in chicken or other meats/veggies and spices and pour into baking dish.
- Bake about 45 minutes or until top is golden brown and puffy.
BE CREATIVE WITH THIS! THE EGGS, COCONUT MILK, SEA SALT AND THE
SATURATED FAT ARE THE NECESSARY COMPONENTS.
FROM THERE, YOU CAN BE SUPER CREATIVE! ENJOY!
Pound Cakey - Coconut Bread
recipe adapted from http://paleoliscious.blogspot.com
- 6 eggs
- 1 tsp vanilla extract
- 3 TBSP honey (optional) (omit for a more savory bread)
- 3 cups unsweetened coconut flakes
- 1 tsp baking soda (aluminum-free)
- 1 tsp coconut oil (for greasing the pan)
- Preheat the oven to 284 degrees F
- Beat the eggs with the vanilla and honey with an electric mixer or blender.
- Put the coconut flakes in a food processor or coffee grinder and grind it until it's like flour (maximum time is around 1 minute. Longer than 1 minute will make coconut butter!) NOTE - this step is optional!
- Mix the coconut flakes (ground or not) with the baking soda and add to the egg mixture.
- Oil your loaf pan with coconut oil
- Bake the bread at 284 degrees F until a toothpick or knife comes out clean (about 40 minutes)
Double Whammy Dessert Bites
(Heart Healthy & Loving)
Ingredients (makes 20 small balls):
- 1 cup coconut butter or coconut creme (warmed down to liquid consistency) (If you are unfamiliar with coconut butter, you should be able to findit at your local health food store. It's also available on amazon.com)
- ½ cup almonds, walnuts or pecans
- 2 tsp vanilla extract
- 1 TBSP coconut oil
- 1-2 tsp raw cacao
- shredded coconut
- Mix the coconut butter, nuts and vanilla extract in a food processor.
- Roll into small balls (You may need to put the "batter" in the fridge for a few minutes to make them easier to handle)
- Melt the coconut oil and then the raw cacao
- Dunk the balls into the chocolate/coconut oil mix and then roll them in the shredded coconut
- Refrigerate and enjoy once they set!
I do realize that this don't LOOK amazing and actually looks a little strange but they are scrumptious!
As an added bonus, feel free to write a little love note like my hubby wrote for me:)
Simple Superbowl Sauce/Dip
- 4 TBSP coconut aminos (I like this brand. My local health food store (MOMS) carries this or you can order it in advance online)
- 2 TBSP almond butter
- 1 TBSP pure honey
- 2 TBSP vinegar (coconut vinegar, apple cider vinegar, white wine vinegar)
- 3 gloves garlic (optional)
- 1 tsp sea salt
- Ground pepper to taste (optional)
- Combine all ingredients with a blender or stick blender. (If the honey and/or almond butter is hard, you will need to combine it all in a sauce pot over low heat)
This sauce is very versatile! Here are some ideas:
- Use it as sauce for meats such as chicken (which is how I have used it so far)
- Use it as a dip with celery or as a spread on coconut bread (For dip consistency, you will need to decrease the vinegar amount and/or the aminos amount to make it thicker)
- Use it as a dressing
- Go a little crazy and add spices like cumin and corriander!
No Guilt – No Bake Brownies/Fudge
- ¾ cup raw organic coconut oil (slightly warmed to liquid consistency)
- ¼ cup raw honey or 100% Organic Grade B Maple Syrup
- 1 tsp vanilla
- 2 cups almond meal or hazelnut meal
- 1 cup raw cacao
- pinch of sea salt
Optional Garnish = blueberries, strawberries, dried coconut, crushed walnuts, sliced almonds, etc
- Gently mix wet, then slowly add dry ingredients.
- Pour and pat mixture into a glass dish. Top with garnish (optional).
- To set, put in the freezer for about an hour or in the refrigerator overnight (about 8 hours). These will keep in fridge for a long time!
- handful of fresh strawberries, thickly sliced
- 1 apple
- ginger root
- 1/2 cup whey
- Slice the apple, including the core.
- Grate the ginger root to produce about 1 teaspoon.
- Put the fresh strawberries, sliced apple (including the core), and the ginger in a 1 quart mason jar.
- Add 1/2 cup whey, fill the rest of the jar with water, and put on the lid.
- Let it brew for a few days at room temperature, then keep it in the refridgerator.
- To drink, dilute with water in a glass.
- Keep topping up the brew with water until the fruit is spent.
*Recipe from "Put Your Heart In Your Mouth" by Dr. Natasha Campbell-McBride