REAL Food Recipes

 Stick To Your Ribs One-Pot Chili (Stove-Top or Slow Cooker)

This recipe is named after my Nanny (grandmother) because when a soup/stew was nice and hearty, she would say "Well, that will stick to your ribs!"

Ingredients: (about 8 servings)

  • 3 fresh chopped tomatoes
  • 1 TBSP ghee/grass fed butter/lard from pastured pigs
  • 1/2 jar organic tomato paste
  • 3 garlic cloves
  • 1 tsp paprika*
  • 2 tsp unrefined sea salt
  • 1 tsp chili powder or to taste*
  • 1-2 TBSP cumin*
  • 1 tsp cinnamon*
  • 1-2 chopped onion
  • 1 red and green pepper diced (optional)
  • 4 cups shredded zucchini
  • 2 – 4 peeled and diced turnips or rutabagas
  • 2 lbs grass fed ground beef or mix of ground beef and ground pastured pork
  • 2 large shredded carrots
  • About 2 quarts of homemade stock or water


*I often like to double these spices but try it first with these amounts and then double the spices if you’d like!


Directions for stove-top version:

  • Sautee the meat with onions and garlic in a large pot until mostly done, remove and put into a separate bowl.
  • Sautee the peppers (if using) until soft in the beef grease + added ghee/grass fed butter/lard.
  • Then add all the rest of the ingredients into the pot and fill 2/3 of the way with homemade stock or water.
  • Cover and cook on medium/low heat for 45 min to 1 hour until turnip cubes are soft. Stir frequently.
  • If it is too thin leave lid off and simmer for 5-10 more minutes.

 Directions for slow cooker version:

  • Sautee the meat with onions, garlic and spices in a large skillet/pan until mostly done. 
  • Add the contents from the skillet/pan into the slow cooker and then add the rest of the ingredients.
  • Cook on low for about 6 hours or high for 4 hours.  It’s done with the veggies can be cut easily (turnip cubes are soft).


My new favorite REAL food summer tool!

Recently, I found a new tool that is so simple and wonderful!  It's a way to turn your summer veggies into noodles!  Grain-free, REAL food noodles!  Check it out!  Here it is!  A Veggetti.  And it makes noodles - fast!  You can get it through Bed Bath & Beyond here or on Amazon here.  It is officially my new favorite REAL food tool!  I've used it with zucchini, yellow squash and eggplant.  It's great, low-cost, quick and yummy! 

Simply make the noodles by turning the vegetable against the interior blade (watch your fingers!)  Then quickly heat them up in a pan on the stove (add some healthy fat like coconut oil, ghee or grass-fed butter), add some good quality sea salt and there you have it!  You could then add avocado, nuts, herbs, spices - ANYTHING!  I have even traveled with it and made raw zucchini noodles for part of a quick REAL food meal away from home. 

Here’s a picture of zucchini noodles in action! 

Please note – there are other varieties that are larger and I have heard that they work great!  However, I find that this size tool works best with storage for my tiny kitchen (you can see pictures of my kitchen here)




Summer Strawberry-Rhubarb Jelly



Ingredients (makes about 1 quart jelly)

  • 3 cups chopped strawberries
  • 2 cups chopped rhubarb (8-10 stalks) (or substitute more strawberries!)
  • 1 - 4 TBSP honey (This will vary based upon how sweet you want the jelly to be.  1 TBSP honey was just right for my taste as I don’t like jellies very sweet as there is already natural sweetness in the fruit.  You can add more honey at the end if you need to.)
  • 1 TBSP grass-fed gelatin (Great Lakes and Bernard Jensen are good brands)
  • 1/4 cup cold filtered water


  1. Blend the chopped strawberries, chopped rhubarb and honey in a food processor until mixture is to the consistency that you like, smooth or chunky. 
  2. Put the mixture into a pot and bring it to a boil, stirring constantly.
  3. Reduce heat and continue to stir for 10 minutes. Remove pot from heat.
  4. Add gelatin to water and let sit one minute.
  5. Then add the gelatin mix to the strawberry-rhubarb mixture and stir until dissolved. Taste and add more honey if desired.
  6. Place in refrigerator until well chilled.


Accidental Sweet Potato Bake

Today on a snowy “stay-in-the-house day”, I decided to completely come up with my own recipe.  I create my own meals in cooking but for baking, I can’t say that is a great skill of mine.  I wanted to give it a whirl.  So, I started off, specifically intending to make sweet potato pancakes since we had a bunch of sweet potatoes.  Well, as pancakes, the mix didn’t work out quite so well…The pancakes didn’t hold together – it seems that they were too moist.  Perhaps I put in too many eggs or perhaps a little too much good fat?  This is why I usually work off other recipes for baking!  Even though they were edible,   I had a frown on as I was really looking forward to sweet potato pancakes!   So, I took the rest of the batter and popped it into mini loaf pans and a few muffin molds – Much better!  It almost comes out like a soufflé, light and super moist.  My frown turned upside-down and I enjoyed my brunch!  You can see this picture shows the pancakes (that didn't hold up so well) but the good things that came from my experiment - the little muffins and mini-loaves.


  • About 6 cups peeled & cubed sweet potatoes
  • 4 TBSP coconut oil/grass-fed butter/grass-fed ghee (warmed to liquid consistency)
  • 3 pastured eggs
  • ½ TBSP sea salt
  • Raw Honey (optional)
  • Cinnamon (optional)


  • In a food processor/blender or vitamix, process the cubed sweet potatoes so that it is like a puree (but it will be drier than a puree).  You will end up with about 5 cups of the “very finely shredded sweet potatoes”.  You could also finely shred the sweet potatoes instead.
  • In your processor/blender or vitamix, add the eggs and warmed-down coconut oil, butter or ghee.  Blend until you get a batter.
  • Place batter in muffin molds or into mini loaf pans.  This amount made about 7 muffins plus 2 mini-loaves.
  • Bake at 350 degrees for about 45-60 minutes or until you insert a knife and it comes out clean.
  • Top with sea salt, coconut oil/grass-fed butter and optional raw honey/100% Grade B organic maple syrup. YUM!


  • Add walnuts or any nuts/seeds into the batter.   
  • Use different herbs/spices such as cumin, sage or thyme for a more savory taste.


Simple & Sweet Hot Chocolate

Growing up, I LOVED hot chocolate!  However, I definitely used those powder packets which I now know is full of unhealthy ingredients.  So now, homemade hot chocolate is something I make often, especially in the cold winter.  You can see that it's only 5 REAL food ingredients! As one my nephews said recently when we made it together, "This is WAY BETTER than those packets!" Enjoy this as a simple & sweet treat - perhaps for Valentine's Day?


  • 1 can organic, whole, unsweetened coconut milk (I recommend Native Forrest or Thai Kitchen)
  • Filtered water
  • 1/3 cup raw cacao powder
  • 1 TBSP vanilla extract
  • 1/3 cup raw honey


  • In a saucepan over medium heat, pour in the coconut milk.
  • Use the same can to pour in equal amount of filtered water.
  • Add the raw cacao powder, honey and vanilla extract.
  • Whisk briskly to mix and turn up the heat.
  • When it’s all mixed together and it’s hot, it’s done!

For an optional adult-twist, you could add a splash or two of a dry red wine (I like to add Cabernet Sauvignon) to make chocolate wine.  Indeed, it sounds strange but it is pleasantly tasty!   




Coconut Flour Wraps/Crepes 

(gluten-free, grain-free, dairy-free & sugar-free)

recipe source:

Ingredients (to make 4 tortillas):

  • 4 TBSP coconut flour/ ¼ cup
  • 8 eggwhites (This is about 1 cup)
  • ½ cup coconut milk
  • Coconut oil or ghee


  • Mix all the ingredients together (I found it helpful to use a food processor).  Let the mixture sit for a few minutes if it seems it’s too thin – the coconut flour will start to thicken the mixture a bit.
  • Heat a sauté pan on medium low heat (I use level “3” on my electric stove) & melt some coconut oil or ghee.
  • Pour your batter on the pan (use about 1/4 cup batter per wrap) and smooth the mixture with the back of a spoon until it’s smoothed thinly across the pan.
  • Wait until the edges are browned before you flip the tortilla.  If you aren’t patient, the tortilla will break on you!  I like using a stainless steel spatula since it’s very thin.
  • Once you flip, continue to cook until done – this should only be about a minute.  That will make 1 tortilla.  I usually keep them warm in the toaster oven while I am making the rest!


  • Make smaller for “pancakes”
  • Add different herbs or spices



Savory Carrot & Sweet Potato Souffle

(gluten-free, grain-free, dairy-free & sugar-free)


Ingredients (6-8 servings)

  • 2 lbs combination of carrots and sweet potatoes (You could sub butternut squash for the sweet potatoes OR make it a carrot souffle by using all carrots if you are on GAPS/SCD or if you do not eat sweet potatoes).
  • 1 quart homemade chicken broth or vegetable broth (If you need to use store-bought broth, Pacific organic vegetable broth is the only one I recommend).
  • 2 TBSP chopped onions
  • 3 pastured eggs
  • 1 TBSP coconut flour
  • ½ cup coconut oil or ghee (gently melted to liquid consistency)
  • 2 tsp lemon juice
  • 1.5 tsp good quality sea salt (Celtic Sea Salt, Real Salt or Himalayan Sea Salt).
  • 1 tsp ground sage (or more if desired)
  • 1/8 cup honey or Grade B maple syrup


  • Peel the sweet potatoes and chop them and the carrots into chunks.
  • Put into a big pot with the broth and cook for about 30 minutes or until soft.
  • Strain the cooked carrots and sweet potatoes and put into a large mixing bowl or another big pot. 
  • Add the onions, eggs, melted coconut oil or ghee, lemon juice, sea salt, sage and honey or maple syrup.
  • Puree with a stick blender (or put everything into a blender and blend). 
  • Pour mixture into a coconut oil-greased 2-quart soufflé dish (I simply used a 9 inch glass pie dish).
  • Bake at 350 degrees for 45 – 60 minutes or until the center is firm to the touch and a knife comes out clean.


  • You could always make this less savory by omitting the sage and adding cinnamon instead. 
  • Add other toppings in the mixture such as raisins, nuts or even coconut flakes!
  • I like this cold too!  It goes well really with scrambled eggs. 


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 yellow onion
  • 1 can whole, organic coconut milk – I like Native Forest or Thai Kitchen (In BPA free cans)
  • 2 – 3 medium carrots (or sub more squash!)
  • 1 ½ tsp celtic sea salt, Himalayan sea salt or real salt  (add more to taste)
  • 2 cups homemade beef, 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 or beef broth).
  • 1 tsp ground nutmeg, 1 tsp ground cinnamon and ½ tsp ground clove (add more if desired)


  • 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, into about 1 inch pieces.
  • Put the squash, carrots and onions in the slow cooker.  Add the broth, coconut milk, salt, nutmeg, cinnamon and clove.
  • Turn the slow cooker on LOW for about 6 hours OR 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.


  • 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/seeds (I like brazil nuts and/or pumpkin seeds in mine)
    • raw organic sour cream
    • raw cheese (I like chunks of raw cheddar cheese)
    • raisins
    • shredded coconut
    • pastured meats (such as organic pastured sausage, beef 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!


  1. Combine all ingredients in a bowl with a whisk
  2. 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)


  1. Put the avocados, bananas/berries and coconut milk in a blender and blend.
  2. Add the cinnamon and stevia/raw honey (optional) and blend.
  3. 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.

Adapted from:




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.







Pound Cakey - Coconut Bread

                                   recipe adapted from


  • 6 eggs
  • 1 tsp vanilla extract
  • 3 TBSP honey
  • 3 cups unsweetened coconut flakes
  • 1 tsp baking soda (aluminum-free)
  • 1 tsp coconut oil (for greasing the pan)


  1. Preheat the oven to 284 degrees F
  2. Beat the eggs with the vanilla and honey with an electric mixer or blender.
  3. 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!
  4. Mix the coconut flakes (ground or not) with the baking soda and add to the egg mixture.
  5. Oil your loaf pan with coconut oil
  6. 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
  • ½ cup almonds, walnuts or pecans 
  • 2 tsp vanilla extract
  • 1 TBSP coconut oil
  • 1-2 tsp raw cacao
  • shredded coconut


  1. Mix the coconut butter, nuts and vanilla extract in a food processor.
  2. Roll into small balls (You may need to put the "batter"  in the fridge for a few minutes to make them easier to handle)
  3. Melt the coconut oil and then the raw cacao
  4. Dunk the balls into the chocolate/coconut oil mix and then roll them in the shredded coconut
  5. 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


Wet Ingredients:

  • 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

Dry Ingredients:

  • 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!




Strawberry-Apple-Ginger Kvass


  • 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