Blueberry Lemon Coconut Muffins


  • 1 cup coconut flour
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/8 tsp sea salt
  • 1/4 cup Agave Nectar
  • 2 eggs
  • 1 Tbsp melted coconut oil
  • 3 Tbsp fresh lemon juice
  • 1/4 cup almond milk (I used unsweetened vanilla almond milk)
  • 1 Tbsp vanilla extract
  • 1/2 cup blueberries, fresh or frozen


  1. Preheat oven to 375 degrees.
  2. Combine ingredients from coconut flour to agave nectar in a small bowl. In another, larger bowl, combine eggs through vanilla extract, mixing well.
  3. Toss the dry ingredients into the wet ingredients and mix until incorporated. Add the blueberries.
  4. Grease muffin tins with cooking spray or coconut oil. Fill the tins to your liking with batter. (Will fill from 6-9 normal-sized muffin tins.)
  5. Bake at 375 degrees for 25 to 30 minutes.
 Adapted from:

Sauteed Brussels Sprouts with Apple


  • 32 oz. Brussels sprouts; rinse, remove ends and any wilted leaves (you can halve them if you like)
  • 2  apples, diced into 1/2″ cubes
  • 2 Tbs. coconut oil
  • Sea salt and freshly ground black pepper
  1. Heat coconut oil in a large saute pan over medium-high heat.
  2. Add in sprouts and season well with salt and pepper. Cook, stirring frequently, for about 5-7 minutes.
  3. Add in apple chunks and season with salt and pepper to taste. Cook for 5-7 more minutes, stirring frequently.
  4. Once you’re happy with the texture and tenderness of the sprouts, eat up!

Adapted from

Garlic Cauliflower Mash

This is a great alternative to mashed potatoes!


  • 1 head cauliflower
  • 2 cloves garlic
  • 1/2 cup chicken stock
  • rosemary (optional)
  • paprika (optional)


  1. Chop cauliflower into small chunks (including stems) and place in a medium saucepan or dutch oven. Add crushed garlic cloves and chicken stock to the cauliflower and bring to a boil. You can also add rosemary here if you want.
  2. Once it begins to boil, reduce heat to medium, cover, and let cook for about 20 minutes or until cauliflower is very tender and there’s no more excess liquid in the bottom of the pan.
  3. If excess liquid remains yet cauliflower is extremely tender, drain off the extra liquid.
  4. Put cauliflower into blender or food processor and blend until smooth. You can also mash the cauliflower by hand in a large bowl if you don’t have a blender/processor or would like a chunkier mash.
  5. Season with salt/pepper and garnish with paprika, and voila. You’ve got a great alternative to mashed potatoes!

Paleo Ketchup


  • 1 can (6 ounces) tomato paste
  • 2 tbsp vinegar or lemon juice (I use apple cider vinegar)
  • 1/4 tsp dry mustard
  • 1/3 cup water
  • 1/4 tsp cinnamon
  • 1/4 tsp salt
  • 1 pinch ground cloves
  • 1 pinch ground allspice
  • 1/8 tsp cayenne pepper, optional


  1. Simply combine all the ingredients in a bowl and whisk well to combine. Add a little water if you don’t want it very thick. Refrigerate overnight to let the flavors develop and enjoy!

Baked Apples


  • 4 large Granny Smith apples
  • 10-12 Dates or Figs
  • 1/4 cup raisins or dried cranberries
  • 1/3 cup chopped pecans
  • 1 tspn cinnamon
  • 1/3 tspn nutmeg
  • 1 tbsp Grand Marnier (if desired)


If your figs or dates are dried put them in 1 cup water, bring to a boil and simmer for 5 minutes. Drain the fruit and chop in small pieces. Add the raisins or cranberries, spices and nuts. Add 2 tablespoons of the liquid from the figs or the alcohol and 1 tablespoon of the liquid.

Core the apples. Stuff with the mixture. Bake in a small casserole dish for 30 minutes or until fork penetrates the side of the apple easily. For soft apples, cover with tin foil.

Colorful Quiche


  • 2 cups blanched almond flour
  • 1/2 tsp sea salt
  • 2 tbsp coconut oil
  • 1 egg

Mix flour and salt together by pulsing in a food processor a couple of times. Add the coconut oil and egg. Pulse to blend until the dough forms a ball. Spread the dough out evenly in in a pie plate leaving 1/3 inch from the rim.

Quiche filling:

  • 10 eggs
  • 1 orange pepper
  • 1 small/medium onion
  • 2 large mushrooms
  • 1/3 green pepper
  • 3 roma tomatoes
  • 3 slices of thick bacon or 1/4 lb sausage
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Dice and fry the bacon on medium heat. While the bacon is fryig dice the onion, mushroom and peppers. Add those to the bacon and saute until the onions and peppers are tender (almost carmalized). Set aside. Seed and dice the tomatoes.

Preheat oven to 350 degrees.

Mix eggs, splash of water and salt in the food processor until eggs are fully blended. Stir in the bacon and vegetable mix. Pour into pie shell.

Bake at 350 for 35-40 minute or until knife comes out clean.

Eggplant & Zucchini Lasagna


  • 1 lb grass-fed ground beef
  • 1 lb hot ground pork or sausage
  • 2 large egg plants, peeled
  • 2 large or 4 medium zucchini
  • 4-6 roma tomatoes, seeded and chopped
  • 2 medium carrots, thinly sliced
  • 1 can tomato paste
  • 1 large can diced tomatoes
  • 1/2 to 1 green pepper, chopped
  • 1 large yellow onion, chopped
  • 4-6 cloves garlic, minced
  • 3 tablespoons olive oil
  • fresh basil
  • fresh thyme
  • salt & pepper to taste


Pre heat oven to 350.  Slice the egg plant (peeled) and zucchini in 3/8 inch (long) slices.  Coat with olive oil, salt and pepper.  Roast in oven for 20 minutes.  An option is to slice sweet peppers and roast them with the egg plant and zucchini…yellow peppers add a bit of color.

While the veges are roasting prepare the sauce.  Brown the hamburger and sausage together.  Remove excess fat.  Add the carrots, onion, pepper and garlic to the meat.  Saute until the onions and peppers are tender.  Add the tomato paste and tomatoes.  Salt and pepper to taste.  Add the basil and thyme to taste.  You can use italian seasoning instead of the fresh spices.  The sauce should be thick, so simmer to reduce until it reaches the desired consistency.  It usually takes 20-30 minutes to finish the sauce.

In a large casserole pan coat the bottom with the sauce.  Layer the egg plant, sauce and zucchini in the pan.  Repeat. If desired, add a small amount (no more than 2-3 tablespoons) of crumbled goat cheese, sprinkled on the middle and top layers, to add a little zip.  Finish with a layer of sauce.

Bake in the oven on 350 for 30 minutes.

Serves 10-12

Curry Chicken & Sweet Potato Stew


  • 1 large purple onion
  • 3 stalks celery
  • 2 large carrots
  • 1 yellow bell pepper
  • 3 large sweet potatoes
  • 2 lbs boneless, skinless chick thighs or breasts
  • 2 tablespoons olive oil
  • 1-2 tablespoons curry powder
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 5 cups chicken broth
  • 1 can coconut milk


Chop onion, celery and carrots and set aside. Chop the yellow pepper and cube the sweet potatoes and set aside. To prepare the chicken you can leave the thighs whole or if using chicken breasts cut into thigh size pieces. You can also choose to cut the chicken into 2 inch cubes.

Heat olive oil over medium high heat. Cook chicken for 3 minutes on each side. Remove from pan and keep warm.

Saute the onions, celery and carrots in the olive oil for 5-7 minutes. You may need to add a bit more olive oil. Add the yellow pepper and sweet potatoes and saute for 3 more minutes.

Stir in the curry powder, salt and pepper. Stir in the chicken broth and chicken, bring to a boil, reduce heat and simmer covered for 10 minutes.

Stir in the coconut milk, simmer until the sweet potatoes reach the desired consistency, no more than 5-10 minutes.

Serves 6-8

Cindy’s Stew


  • 2 cups chicken broth
  • 1cup leeks chopped
  • 2cups cubed butternut squash
  • 1/2 red bell pepper chopped
  • 1/2 yellow bell pepper chopped
  • 1 cup cilantro
  • 10 slices of bacon cut into pieces
  • 2 whole chicken breasts cubed


  1. Fry bacon until crisp. Remove from stove.
  2. Cook cubed chicken in leftover bacon fat.
  3. Throw everything into your crockpot and cook on low 6-8 hours.
  4. Yum!!

Note: My good friend Cindy (who does not eat Paleo) invited me to dinner. Cindy read all about Paleo on the web knowing that is how I eat, and she came up with this recipe. I am addicted!! 🙂  Contributed by Dawn Fisher

Mini Turkey Meatloafs


  • 1 pound 93%-lean ground turkey
  • 1 medium zucchini, shredded or chopped finely
  • 1 cup finely chopped onion
  • 1 cup finely chopped red bell pepper
  • 1/3 cup chia seeds (or the Hemp Hearts from Costco!)
  • 1 large egg, lightly beaten
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • Feel free to add mushrooms or other veggies are good additions too!

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with olive oil cooking spray.
2. Gently mix turkey, zucchini, onion, bell pepper, egg, vinegar, mustard, other veggies, pepper
and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture
among the muffin cups.
3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the
center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes
before serving.

Makes 6 servings, 2 loaves each.

Contributed by Stina