Healthful Pursuit The Delicious Pursuit of Living Free Tue, 16 Dec 2014 13:50:27 +0000 en-US hourly 1 Video: Ask Yourself This Question If You Want To Be Blissfully Happy Tue, 16 Dec 2014 10:04:20 +0000 Keep reading ...


Video: Ask Yourself This Question If You Want To Be Blissfully Happy

How asking yourself this one tiny question can lead to blissful happiness in the blink of an eye.

There are people in your life that suck you dry. And, there are people that fill you up. Defining which is which will literally set you free.

Like this? Subscribe to my YouTube channel. I’ll be creating more!

Missed last week’s chat? Watch it (it’s about sugar addiction… I was never very good at surprises).

Do you have people in your life that drain you? Fill you? Let’s chat about it in the comments below or on YouTube.

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Paleo Low-Carb Stuffing with Coconut Flour Bread Chunks Sun, 14 Dec 2014 10:49:40 +0000 Keep reading ...


Paleo Stuffing: with Coconut Flour Bread #lowcarb #keto #paleoA paleo-friendly, low-carb stuffing recipe made entirely of coconut flour bread. No almond flour. Low-carb and sugar-free, too.

Remember my low-carb coconut flour bread from Thanksgiving? I made stuffing out of it! And not just any stuffing, this is THE stuffing that you should make for your whole entire family this Christmas.

Yes. I decided this for you…

Paleo Stuffing: with Coconut Flour Bread #lowcarb #keto #paleo

You see, not only is this stuffing 100% homemade, but it’s filled with digestive health-supporting ingredients (the collagen in the bread + broth will serve you well), it can be made ahead of time, it’s great for just about every allergen (unless you’re allergic to eggs. I’m sorry), and everyone will love it.

How do I know? Because I’ve shared this stuffing with over 27 people. Yes, 27. And they all couldn’t believe that it was healthy stuffing.

One thing I learned with this recipe? You have to use GOOD coconut flour. I used a grittier coconut flour that I purchased at Costco, I can’t remember the brand, and the bread fell apart, the stuffing tasted weird, no good.

I recommend this coconut flour for best results. If you have a favorite coconut flour, awesome. Use it!

Paleo Stuffing: with Coconut Flour Bread #lowcarb #keto #paleo

And, since I’m on a roll with recommendations, another thing you should do is quadruple the recipe. This paleo, low-carb stuffing recipe can be frozen. So, make a batch for your family and a bunch of batches for yourself. Then, fry up a cup or so in a pan with some lard, tallow or suet. Not sure how to make lard? This is a fabulous how to. So easy.

So there you have it.

Let’s make some stuffing, yes?

Paleo Stuffing: with Coconut Flour Bread #lowcarb #keto #paleo

Paleo Low-Carb Stuffing
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Low-carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 12
A paleo-friendly, low-carb stuffing made with homemade coconut flour bread. Savory and delicious for everyone at the holiday dinner table.
  • 1 loaf low-carb coconut flour bread
  • ¼ cup fresh parsley
  • 2 tablespoons tallow, coconut oil or red palm oil
  • ½ red onion (200 grams), diced
  • 4 celery sticks (200 grams), diced
  • 2 teaspoons dried thyme leaves
  • 1 teaspoon dried rosemary
  • ½ teaspoon dried ground sage
  • ¼ teaspoon black pepper
  • ¼ teaspoon Himalayan rock salt
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground cinnamon
  • ¾ cup homemade beef broth
  • ¼ cup stevia-sweetened ginger ale (soda), or additional beef broth
  1. Roughly chop fresh-baked bread into 1 inch chunks (it doesn't have to be perfect). Place the pieces on a large baking sheet and place in the oven (do not turn it on!). Keep it there for 24-48 hours. If it's still moist, let it sit in a 170F oven for about 1 hour or so. The bread should be a bit more moist than croutons, but not soft. This step will help the bread retain its shape in the stuffing, so don't skip it! Alternatively, you can dehydrate in your dehydrator, 130F for 24 hours.
  2. Place the bread chunks in a large bowl, toss with fresh parsley and set aside.
  3. Preheat oven to 350F and lightly grease a 2.3 L/2.5 qt. casserole dish with a dab of tallow, coconut oil or red palm oil.
  4. Heat tallow in a large pan on medium-high heat. Add onion and cook until soft, about 5 minutes. Add celery, thyme, rosemary, sage, pepper, salt, ginger and cinnamon. Cook for another 3 minutes.
  5. Remove from heat and add vegetable mixture to bread and toss to combine being sure not to over mix.
  6. Now, combine the beef broth and stevia-sweetened soda in a small dish. Pour the mixture over top of the bread. Again, be sure not to over mix, just toss, then add to the prepared casserole dish.
  7. Cover and bake in preheated oven for 30 minutes.
  8. Remove from the oven and let sit with the cover on for 5 minutes.
Stevia-Sweetened Soda: You do not have to use soda in this recipe. DO NOT use diet ginger ale laced with aspartame in its place. If you don’t have stevia-sweetened soda on hand, use more homemade beef broth.
Homemade Beef Broth: I make all of my bone both myself and freeze it for recipes like this one. If you don’t have any handy, you could use store-bought stock. Compared to homemade broth, the nutrition content doesn’t stack up. But it’s a good alternative.
Storage Instructions: If you’re planning on taking this dish with you to a dinner party or the like, do not add the liquids beforehand. Add bread and mixture to a bowl, store the liquid in another container. Bake when you get there. If you’re planning on serving at your home much later, like a couple of days, bake fully, stor in the fridge (for 1 day) or in the freezer (for up to 1 month)

View Nutrition Information (once on page, scroll down)

Paleo Stuffing: with Coconut Flour Bread #lowcarb #keto #paleo

Start by drying out your homemade bread. This is key. It has to be DRY. If you have a dehydrator, they work beautifully.

Then, when your bread is ready, start with sauteing your vegetables. This is another crucial step. I don’t include steps in my recipes that aren’t crucial. I don’t believe in wasting time. Sauteing the vegetables for this low-carb stuffing recipe is a necessity.

Paleo Low-Carb Stuffing-4445

Add your celery…

Paleo Low-Carb Stuffing-4447

Then spices…

Paleo Low-Carb Stuffing-4451

Just look at how delicious those vegetables look dropping into the bowl of bread. Yummo!

Paleo Low-Carb Stuffing-4455

Fresh herbs add color, texture and an overall fresh taste to your stuffing. Add ‘er in!

Paleo Low-Carb Stuffing-4458

Then, mix the broth and stevia-sweetened soda together in a cup. You don’t have to use the soda. You could use extra broth.

Paleo Low-Carb Stuffing-4463

Add the mixture to the bread mix and lightly rotate to coat. I did the whole “flip bowl” routine. Pretend you’re a pizza maker… and GO!

Paleo Low-Carb Stuffing-4464

Transfer to an oiled casserole dish and bake. If you’re meeting with friends or transporting the stuffing, don’t add the liquid until you get there, then bake. If you’re storing it for much, much later, bake ahead of time and reheat.

Paleo Low-Carb Stuffing-4470

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Audio: What Your Hunger Says About You Wed, 10 Dec 2014 10:56:05 +0000 Keep reading ...


What Your Hunger Says About You #health #nutrition

How to satisfy different hunger cues, what they mean, and how to connect the hunger you experience with the types of foods you’re eating… your real life hunger games.

Hunger is a funny thing. I remember experiencing intense hunger when I was young. Growth spurts, non-stop activity, I ate all the time. But somewhere along the line, I stopped trusting my body and restricted what I was eating. I stopped listening.

All queues from our body; including the ones we receive when we’re hungry, are like a muscle – if we stop paying attention to them, we lose the ability to hear them. If we can’t hear what our bodies need it makes it really difficult to understand when we’re hungry versus when we’re not.

Whether you’re on top of your hunger game or are so far removed from the practice of mindful eating that you have absolutely no clue why you’re here reading this mumbo jumbo about mindful eating and understanding hunger, today’s Q&A is for you.

A must listen if you’re ready improve your health and mend your relationship with your food and your body.

Join Amanda for a FREE 6-day program on learning how to practice mindful eating, a perfect way to support our community through the holiday season.

Connect with Amanda on her website.

May mindfulness be ever in your favor ;)

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Grain-free Christmas Rum Balls (vegan, paleo, dairy-free, low-carb + keto) Sun, 07 Dec 2014 10:09:58 +0000 Keep reading ...


Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #ketoA healthier rum ball recipe that’s free from corn syrup, refined powdered sugar, and flour. Filled with healthy fats and under 2 grams of net carbs per serving.

Last year, I made this FREE Christmas Baking Ingredient Checklist – a list of 26 ingredients that every paleo, vegan and grain-free kitchen should have on hand for a successful (healthy) holiday baking experience.

When you get started on your Christmas baking grocery list, do hemp hearts make the cut? I’ve got to tell you… they probably should. Heck, they most definitely should.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Why Hemp Hearts are Great for Holiday Baking…

They’re nutty. Making them a great addition to nut-based holiday recipes. Either as a full-on replacement, or subbed with half of the original ingredient and half hemp hearts. Either way, the nutty factor will remain!

They act like flour. Especially in no bake recipes. In today’s recipe, I swapped out the flour for hemp hearts, 100%. Worked like a charm.

They’re loaded with protein. 1 serving of hemp hearts has 10 grams of plant-based protein, your baked goods will fill you up far more than flour-based goodies.

They’re high in omegas. Over 10 grams per serving! So, you’ll be doing your body + brain a favor while enjoying the holiday festivities.

Many of the grain-free, vegan, paleo Christmas desserts in my Christmas Dessert Freedom Cookbook use hemp hearts. Booyah!

My favorite hemp heart brand is Manitoba Harvest. You can find their products in most grocery stores (including Costco). Very accessible and affordable.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

So, these rum balls… they have rum. If you don’t do alcohol, that’s okay. I’ve included instructions on how to use other ingredients in place of rum.

If you’re rockin’ a ketogenic eating style and have questions about alcohol… I’d like to offer up a bit of clarification. From what I’ve read, when a keto-fueled individual consumes alcohol the process of the body using fat as fuel is halted. This is until the alcohol is burned up in the system. For a small treat like this, it’s likely to be a couple of hours. During that time span, your ketone numbers will likely drop. When I was testing this recipe, 1 ball reduced my number by 0.8mmol/l, but it was right back at a solid number the next day. This is likely because it was such a small amount of rum. Larger quantities would take longer for the body to process.

Small disclaimer, right?

Okay, let’s get on with the hemp heart holiday baking… and in this case un-baking. Seriously, this recipe takes all of 15 minutes.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

5.0 from 4 reviews
Grain-free Christmas Rum Balls
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free, Low-Carb, Keto
Prep time: 
Total time: 
Serves: 12
A healthier rum ball recipe without corn syrup, refined powdered sugar or flour. 100% vegan, paleo, dairy-free, low-carb + keto. Under 2 grams net carbs per serving.
  1. Line a baking sheet or plate with parchment paper or a silicon baking sheet. Set aside.
  2. Place shredded coconut in a small bowl. Set aside.
  3. Add remaining ingredients to the bowl of your food processor.
  4. Pulse until mixture forms a ball, about 30-45 seconds.
  5. Pinch 1 ½ tablespoons of dough and roll between your hands to form a ball. Drop the ball into the coconut and roll around until coated.
  6. Place the completed ball on the prepared baking sheet. Repeat with remaining dough.
  7. Transfer baking sheet to the fridge or freezer to set for one hour.
  8. These grain-free rum balls hold up well at room temperature and can be frozen for up to 1 month.
Stevia or Coconut Sugar: I used stevia for this recipe because I like the taste. However, if you do not like stevia, or aren’t living sugar-free, you can use coconut sugar in this recipe. Another sugar-free option would be xylitol. If Xylitol is used, you could try 2 tablespoons, ground before adding to the recipe.

Rum: if you don’t like rum at all, don’t add it! You could replace it with water, some vanilla extract or your favorite coconut milk.

View Nutrition Information (once on page, scroll down)

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Once all of the ingredients (except the coconut) has been added to the bowl of your food processor, process until a ball forms, like this.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Pinch dough, and roll into golf ball-sized balls, like this…

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Then (the funnest part!) roll each of the balls in coconut. This used to be my job when I was a kid, helping my Mom with our Christmas baking. Pretty sure I ate half the coconut before it reached the bowl.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Place the balls back on the sheet and refrigerate to set.

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

Dig right in!

Healthy Christmas Rum Balls #vegan #paleo #dairyfree #lowcarb #keto

There you have it, another delicious rum ball recipe to add to my collection, and yours! And hey, this one is actually pretty darn good. No sugar… at all! Not even 1 gram.

Have you used hemp hearts in your holiday baking before?

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Health-Inspired Holiday Gift Guide + Exclusive Discounts Wed, 03 Dec 2014 19:40:10 +0000 Keep reading ...



18 awesome things that you may want to add to your (health-inspired) Christmas wish list. Plus, loads of Healthful Pursuit exclusive DISCOUNTS. I’ve got you covered!

Stumped on what to get that Healthful Pursuit reader on your list? Or maybe you need some Christmas wish list inspiration?

I’ve rounded up my favorite products – kitchen gadgets, daily essentials and tasty treats to inject some health into your wish list this year.

You could just send this list to your husband with a couple of x’s and o’s at the bottom of your message. I plan on doing the very same thing.

The items I’ve chosen vary in price from $5 to $650 with lots of stocking stuffer, hostess gift, and handmade personal items to choose from.

Healthful Pursuit exclusive discount codes and offers... scroll down!

1. Breville Smart Waffle Iron ($260) 2. Vitamix Series 750 ($650) 3. Handheld Electric Milk Frother ($15) 4. Le Creuset Stoneware French Press ($60) 5. Breville Food Processor ($380) 6. Glass Dharma Glass Straw Sets ($30) 7. Manitoba Harvest Hemp Hearts ($10) 8. Giddy YoYo (completely unsweetened) Chocolate Bars 9. Crio Bru Cacao Bean Tea Variety Pack ($50) 10. JK Gourmet Honey-Sweetened Chocolate ($7) 11. Bullet Proof Coffee Kit ($49) 12. Alpha Health Flavored DME Coconut Oil ($8) 13. Inov8 Cross-Training Shoes ($80) 14. Manduka Black Pro Mat ($100) 15. Meditation Chair ($50)


16. Slouch Socks ($46) 17. Wide Knit Hairband ($12) 18. Leaf & Ardor Floral Blend Collection ($21)

Exclusive Discounts



Alpha’s Flavoured DME™ is fantastic for oil pulling – it’s a new taste without losing any of the coconut benefits. Plus, it’s also great for spreads, smoothies, and even to fill the house with an amazing aroma when frying. And the perfect size for a stocking stuffer!

Savings: 15% off

Coupon code: HEALTHFUL

Expires: December 31, 2014

[shop now]




Bulletproof offers products to help people to reach a state of high performance and achieve their full protential, mentally and physically. Highly recommend the octane oil and coffee. It’s the only coffee I can drink without feeling weird after.

Savings: 15% off, not applicable to kits and 5lb. coffee bags


Expires: December 9, 2014

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Crio Brü is a delicious brewed drink made from the finest roasted and ground cocoa beans from around the world!

Savings: 20% off

Coupon code: CRIOPURSUIT

Expires: December 31, 2014

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The real deal- Handmade Organic Heirloom Vegan Raw Dark Chocolate, mineral rich Superfoods & Vegan Edible Organic body care. And many of their chocolate bars are completely unsweetened.

Savings: 20% off

Coupon code: HEALTHFUL

Expires: December 31, 2014

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Since March 2007, GlassDharma has been producing glass drinking straws. The  GlassDharma mission is to create world-wide awareness about single use plastics and how damaging plastic straws are to our environment.

Savings: 10% off

Coupon code: HealthfulPursuit

Expires: December 31, 2014

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Grain-Free JK Gourmet is a Canadian company devoted to making all-natural, preservative-free, paleo-friendly, whole-foods baked goods that taste as good as they are healthy.

Savings: 15% savings on purchases over $60

Coupon code: HEALTHY15

Expires: January 31, 2015

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Rediscover the art of ritual and gathering with premium loose-leaf organic teas, hand-selected gifts & custom gift boxes. Spark a connection!

Savings: 20% off

Coupon code: HEALTHFUL

Expires: December 20, 2014

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They love their hemp foods, promoting health & wellness and fostering positive change for the community & environment!

Savings: 20% off

Coupon code: HEALTHFUL

Expires: January 31, 2015

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Truly Organic Foods is an online store that specializes in education and inspiration of healthy eating and the sale of organic superfoods.

Savings: 8% plus free shipping on orders over $100 in Canada


Expires: December 31, 2014

[shop now]

Seems highly indulgent, doesn’t it? Black Friday, Cyber Monday, and now we’re prepping our Christmas wish lists. Something I’m experimenting with is gifting people with TIME this year.

On Christmas morning, all of those closest to me are receiving a handmade package with a little note inside. On the note is the activity I’ve planned for us for 2015. Lunch out on the town, a day in the mountains, a 1-day retreat, an afternoon at the wave pool. Because at the end of the day? The connections we have with one another create far stronger memories than items bought at a store.

So, while I hope that the gift guide I’ve prepared helps spark some health-inspired creativity when you’re out shopping, perhaps looking at the TIME you have as a gift in an of itself may shift the way you approach the holiday season.

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Savory “Corn”bread Waffles (corn-free, paleo, dairy-free, low-carb + keto) Sun, 30 Nov 2014 10:15:14 +0000 Keep reading ...


Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfreeSavory, thick and dense “corn”bread waffles without the corn! Perfect for breakfast, lunch or dinner. Top with your favorite sandwich fillings. And, enter for a chance to win a Breville No Mess Waffle Iron for your healthy holiday waffle making.

I got a new waffle iron. It’s epic. 7 heat settings with a browning control that lets you decide how light or dark you want your waffle, every single time.

I’ve used this fancy new gadget every day for the last 10 days while working on this recipe for you and not once did I have to deal with batter spillage. Why? Because this baby’s got a moat. The idea of adding a moat around a waffle iron to catch rogue batter is brilliant. Virtual high five, Breville.

If you’re interested in getting your own, the Breville 2-square Smart Waffle Iron is very similar to this one only it makes squares, not circles.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfreeEnter for a chance to win this very SAME waffle iron (details at the bottom of this post) for that special someone on your Christmas wish list.

Who am I kidding… if I won a waffle maker? I’d totally keep it for myself. Merry Christmas to you!

But wait! Before your scroll down to enter the giveaway, I have a recipe for you! And it’s a good one.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

There’s a lot of almond flour out there. Some are finely ground (and expensive) others are coarsely ground (and less expensive).

I had it in my head that I could use the coarse version (aka “almond meal”) for my Christmas baking this year. You know, to save money? But it’s impossible. Coarse almond flour doesn’t work well for cookies. They get all crumbly and weird.

Now you know: if you’re baking with almond flour – cakes, cookies, that sort of thing, use finely ground so there aren’t chunks of almond in your cupcake.

For battering chicken, making fish sticks, or making paleo cornbread, coarsely ground almond meal is the cats meow!

I bet, you could replace the cornmeal is just about any recipe with this stuff!

Take THAT corn allergies (or people just avoiding pesky corn)…

Start with these paleo cornbread waffles. Top them like you would a sandwich and dig IN! They’re great for breakfast, lunch, dinner, or snacks. Delicious. And only 10 grams of net carbs.

We like.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

5.0 from 4 reviews
Paleo “Corn”bread Waffles
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 1
Savory “Corn”bread waffles without the corn! Paleo, low-carb, dairy-free and corn-free. Perfect for breakfast, lunch or dinner. Top with your favorite sandwich fillings.
  1. Preheat your waffle iron. I used heat setting #4 on my Breville No-Mess Waffle Iron.
  2. Meanwhile, add ground almonds, hemp seeds, baking soda, baking powder and salt to a medium-sized bowl. Stir to incorporate and set aside.
  3. Add egg, coconut milk and coconut oil to the bowl of your blender or an immersion blender cup. Whisk until frothy.
  4. Pour egg mixture into almond mixture and stir with a spoon, just until incorporated. The mixture will be thick. See below for a picture.
  5. Once your waffle iron is ready, drop the paleo waffle batter onto your waffle iron and close the top. Grill until crisp, a couple of minutes.
  6. Remove from waffle iron, top with your favorites and enjoy. This is a savory waffle so can be dressed like a sandwich. My favorite, is homemade bacon mayo with fresh herbs, a couple of slices of prosciutto and a side of fresh veggies.
Ground Almonds: no need to go with finely ground almond flour for this recipe. The more rough, the better for the cornbread texture
Egg-free: you could try making this recipe with a flax egg (1 tablespoon finely ground flaxseed mixed with 3 tablespoons of warm water).
Coconut-free: you could try replacing the coconut milk with a dairy-free milk of your choice. And try avocado oil instead of coconut oil, or another heat-stable oil that you like.

View Nutrition Information (once on page, scroll down)

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

Preheat your waffle iron.

If you have a Breville, you’ll know it’s ready for batter when it beeps or flashes at you.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

I’ve been staying at my Aunt’s house this week and she doesn’t have a blender. So, I used this immersion blender to whip up the ingredients. I forgot how much I love immersion blenders. I think I’ll add it to my Christmas wishlist ;)

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

If you look closely there, you’ll see how coarse the almond meal is. I used a bulk variety of almond meal (from Bulk Barn).

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

You don’t have to use hemp seeds in this recipe if you don’t want to… but why wouldn’t you? They’re rich in healthy fats, protein, and they taste good. I’d like to think they added to the savory action this waffle recipe is sporting.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

Then, add your whipped wet ingredients to the dry and give it a little stir.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

The batter will be pretty thick. It should stick to the spoon when you scoop it up. Don’t worry, this is good! Cornbread is thick and dense so you want thick and dense batter!

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

Check out the insides! Perfectly cooked. There’s nothing worse than finding a recipe online, going to ALL that trouble, and then finding out it doesn’t work. Here’s proof.

Savory “Corn”bread Waffles #cornfree #paleo #keto #lowcarb #dairyfree

Okay, now…


Enter to win a Breville No-Mess Waffle Iron.


  1. Subscribe to the Healthful Pursuit Newsletter
  2. Leave a comment below this blog post letting me know that you did!

Giveaway closes Saturday December 6 at 11:59pm EST. A winner will be randomly drawn and contacted within 24-48 hours. Contest open to Canadian residents only.


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Audio: High-fat Living a Breeze? Solutions for making the switch easy Wed, 26 Nov 2014 00:12:03 +0000 Keep reading ...


Audio: High-fat Living a Breeze? Solutions for making the switch easy. #keto #lowcarb #paleo

A recorded Q&A session on why your body may not be thriving on the high-carb, whole food approach to “healthy” eating and how to make the switch to an eating style rich in healthy fats.

“Healthy eating” is opting for whole grains, preparing glorious fruit bowls, piling on the vegetables, saying HELL YES to fresh-pressed juices, glorious dried fruits, and more… right?

Are you doing this right now? Is your health top notch? Craving things? PCOS? Infertility?

Clearly, what we’re doing isn’t working, and we owe it to ourselves to do something different.

That different for me, was adopting a higher-fat, lower-carb eating style.

Myra; our guest today, has done the very same thing, shifting from the high-carb whole food approach to a life filled with glorious fats.

In today’s Q&A we reveal,

  • why carbs (and protein) are making you hungry
  • solutions for shifting from “healthy” high-carb to keto
  • how to develop high-fat recipes
  • how to stay motivated on a high-fat eating style
  • our keto experience, from start to now, 5 months later

A must-listen for health seekers  interested in understanding what to expect (and look forward to) when switching from “healthy” high-carbs to an eating style rich in healthy fats.


For listeners/readers who want to check out Myra’s recipes and approach to whole food-based nutritional ketosis with fabulously rich fat-filled recipes, head on over to The Happy Health Freak.

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Fat Bomb Pumpkin Pie Patties (paleo, low-carb, keto + nut-free) Sun, 23 Nov 2014 10:50:45 +0000 Keep reading ...


Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfreeA fat bomb dessert. Layered patties made from ground pumpkin, ground coconut and spices. Add grass-fed collagen for boosted nutrition.

Yep. There’s grass-fed collagen in these dessert patties! If you don’t have collagen, you’re vegan, or you have no idea what a “collagen” is, no worries. Omit the collagen from the recipe and it will still be delicious. Because… collagen has no taste!

A couple of months ago, I ordered grass-fed gelatin on Amazon. Only, the grass-fed gelatin turned out to be grass-fed collagen hydrolysate. They look so similar, I totally got confused.

Gelatin congeals in water. Collagen Hydrolysate does not. So, you can imagine my disappointment when I tried to make gummies by adding collagen to hot tea and placing it in the fridge to set. No matter how long I left the darn things, they didn’t congeal.

I was pretty upset at first, until I realized just how awesome collagen is.

It’s like protein powder… but BETTER.

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Why I like collagen

Collagen is a protein found in the connective tissues of your body. (The protein found in the gelatin I introduced you to last week) It’s a form of fibrous protein that provides a supportive structure for our body tissues such as our muscles, bones and ligaments. As we age, we produce less and less collagen, leading to wrinkles and folds in our skin.

Using collagen hydrolysate may help with…

Strong bones + joints. It’s a source of proline and glycine, two building blocks of cartilage that are essential for refueling after exercise and sports.

Bright (wrinkle-free) skin. Boosts hydration, prevents deep wrinkles and maintains the health of skin.

Weight loss. Consists of 97% pure protein, keeping you full and satiated. You can use it as a replacement for protein powder!

Restful sleep. By stimulating growth hormone release.

What can you do with collagen?

Collagen Hydrolysate has virtually no taste, so you can add it to everything. Rocket Fuel Lattes, smoothies, tea, ice cream, soup, stews, everything.

My favorite way to enjoy it is blended in my daily rocket fuel latte. 2 tablespoons has 13 grams of easily accessible protein. Meaning, your body doesn’t have to work hard to grab the amino acids from the powder and get to work. SO much more versatile than protein powder.

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

My favorite grass-fed collagen sources


Great Lakes Grass-fed Collagen: Available on Amazon (on the .com or .ca sites)


Bulletproof Upgraded Collagen: Delivery to US and Canada. Available on Upgraded Self.

Lets get our fat bomb on, yes?

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Fat Bomb Pumpkin Pie Patties
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 24
A low-carb layered fat bomb dessert with a pumpkin base and a vanilla top. Option to add grass-fed collagen for boosted nutrition.
  1. Line a baking sheet with two 12-count mini muffin silicon molds. Set aside.
  2. Add shredded coconut, coconut oil, stevia and salt to the bowl of your food processor. Process on high for 5-8 minutes until drippy. You may have to remove the lid a couple of times and scrape the chunky bits from the side of the bowl.
  3. Once smooth, remove ¼ cup of the coconut mixture, leaving the remaining coconut mix in the food processor bowl. Add remaining ingredients and process until smooth again. If you use cold pumpkin puree, the coconut will harden. No worries, just process until smooth again.
  4. The texture of the pumpkin mixture will be similar to apple sauce.
  5. Scoop about 2 teaspoons into each muffin cup. Press down with fingers or the back of a spoon until completely flat. Then, top with reserved white coconut mixture. Transfer baking sheet to the freezer and freeze for 1 hour.
  6. Serve!
Serving Size and Nutrition: is based off 2 patties.
Coconut Butter: If you don’t have a food processor, you can get “creamed coconut” (which is coconut butter) in the Ethnic aisle of many grocery stores for a couple of dollars. Melt, then use in this recipe.

View Nutrition Information (once on page, scroll down)

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfreeI weighed the shredded coconut because there are SO many styles of coconut out there and I wanted to make sure you all got the recipe bang on. Having said that, 200 grams is about 3 cups, give or take.

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Making the coconut butter for this recipe will save you loads of money. The storebought coconut butter is a bit expensive.

If you don’t have a food processor, you can get “creamed coconut” (which is coconut butter) in the Ethnic aisle of many grocery stores for a couple of dollars. Melt, then use in this recipe.

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Once your coconut butter is nice and drippy and you’ve reserved a bit of it for the tops, add the rest of the ingredients and whiz around!

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Press the pumpkin mixture into the bottom of the silicon molds, follow with coconut mix.

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfree

Freeze and enjoy!

Fat Bomb Pumpkin Pie Patties #paleo #lowcarb #keto #nutfreeI’ve been creating education-driven recipe posts, that provide you with more value. To give you the facts behind the ingredients I include in my healthful life so that you can make a decision on whether you’d benefit including them in your life, too.

Has this shift been helpful to you? Or is being introduced to new things stressing you out? Chat with me in the comments!

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Healthful Holiday Menu: Low-carb, Keto, Paleo, Vegan, Grain-free + more Wed, 19 Nov 2014 10:47:38 +0000 Keep reading ...


Healthful Holiday Menu: Low-carb, Keto, Paleo, Vegan, Grain-free + more #lowcarb #keto #paleo

Celebrate a healthy holiday season with these gluten-free, grain-free, dairy-free, paleo, vegan, keto, low-carb and sugar-free holiday recipes.

The thing I love most about our community is how different we all are. Some of us are gluten-free, others are grain-free. There are paleo tribes, vegans, vegetarians, and peeps doing the keto-thing.

Something we all have in common? It’s the holidays. And, we’re surrounded with food, everywhere we go. It can be stressful, especially if you feel uninspired by the healthy holiday recipes out there. I’m hoping that today’s post can make your season bright.

There are 3 avenues you can take with today’s post. Take advantage of 1, or all. There’s a bunch here for everyone, regardless of your eating style.

Click the button for the menu/resource….

Low-Carb Holiday Menu

Cranberry Turkey Balls #lowcarb #keto #paleo #grainfree #dairyfree

Cranberry Turkey Meatballs

These cranberry turkey meatballs are full of flavor and remind me of Thanksgiving dinner, all rolled up in a little ball!

Get the recipe + view nutrition information


Cream of Mushroom Soup - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Cream of Mushroom

Vegan cream of mushroom soup made with a secret ingredient. Thickened without flours or starches!

Get the recipe + view nutrition information


Macadamia Nut Hummus - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Macadamia Nut Hummus

Nut-based, paleo-friendly hummus with a slight kick of spice.

Get the recipe + view nutrition information


Vegan-Sour-Cream - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Vegan Sour Cream

Vegan sour cream recipe made without soy. Mind blowingly delicious. Creamy, amazing. Make now.

Get the recipe + view nutrition information


Paleo Quiche with Nut-free Crust - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Quiche with a Nut-free Crust

Paleo quiche with a nut-free, grain-free crust. Filled with roasted organic asparagus, organic leek and free-range eggs. Pure, simple, good.

Get the recipe + view nutrition information


Dairy-free Supersonic MCT Caesar Salad Dressing - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

MCT Caesar Salad

A creamy dairy-free, low-carb caesar salad dressing recipe with MCT (medium-chain-triglyceride) oil.

Get the recipe + view nutrition information


Kale Salad with Olives, Chia Croutons + Creamy Lemon Rosemary Dressing - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Kale Salad with Chia Croutons

A low-carb, grain-free and paleo kale salad with dairy-free rosemary lemon salad dressing grain-free chia croutons.

Get the recipe + view nutrition information


Coconut Flour Biscuits and Bread with Gelatin - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Coconut Flour Biscuits

A paleo, low-carb, nut-free biscuit recipe made with coconut flour. Held together with grass-fed gelatin to benefit the digestive system.

Get the recipe + view nutrition information


Coconut Flour Biscuits and Bread with Gelatin - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Coconut Flour Bread (for stuffing)

A paleo, low-carb, nut-free bread recipe made with coconut flour. Held together with grass-fed gelatin to benefit the digestive system.

Get the recipe + view nutrition information


Dairy-free-Cooking-Creme - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Dairy-free Cream Sauce

This dairy-free cream sauce is the answer to your recipe woes. You can spread it, bake it, pour it and drizzle it just like any other creamy sauce out there. The kicker? It’s dairy-free, grain-free, paleo, vegan and made with vegetables!

Get the recipe + view nutrition information


Turkey - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Roasted Turkey

Roast your turkey, covered in coconut oil, for the crispiest skin you’ve ever tasted! Or, if you’re interested in basting your turkey, try white wine. The alcohol cooks off, leaving lots of turkey-infused liquid for gravy making.

Get the recipe


Garlic Mashed Mocktatoes - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Garlic Mashed Mocktatoes

A delicious way to enjoy garlic mashed potatoes, without the heaviness of potato.

Get the recipe + view nutrition information


Tea Soda - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Tea Soda

A healthy soda recipe made with mineral water and brewed tea – a perfect no sugar approach to satisfying your cravings for fizzy drinks, soda, pop or coke.

Get the recipe + view nutrition information


Ice Cream Donut Sandwiches - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Sugar-free Vanilla Bean Ice Cream

Ice cream doesn’t have to have sugar, or dairy. In fact, it can be made with plant-based ingredients. Take a load off, sit in the sun enjoy a bowl of fresh, sugar-free vanilla bean ice cream.

Get the recipe + view nutrition information


Vanilla Creme Pudding - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Vanilla Creme Pudding Parfaits

3-Ingredient high-fat vanilla creme pudding sweetened with stevia, layered with fresh berries and raw walnuts.

Get the recipe + view nutrition information


Sugarfree-Coconut-Almond-Bark - part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Sugar-free Coconut Almond Bark

Go primal this Christmas with a hearty bark made with simple, sugar-free, whole food ingredients.

Get the recipe + view nutrition information


Paleo Chocolate Pecan Pie- part of the Healthy Holiday Menu #keto #paleo #grainfree #dairyfree

Low-Carb Chocolate Pecan Pie

Low-carb chocolate pecan pie free from sugars and syrups. Entirely sugar-free, grain-free and dairy-free. Paleo almond flour pie crust and chocolate pecan pie filling made creamy with zucchini!

Get the recipe + view nutrition information

Happy Thanksgiving, and beyond <3

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Low-Carb Coconut Flour Biscuits or Bread (grain-free, paleo, dairy-free + nut-free) Sun, 16 Nov 2014 10:07:55 +0000 Keep reading ...


Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #ketoA low-carb biscuit recipe made with coconut flour. The only grain-free biscuit recipe on the interwebs that’s also nut-free and dairy-free. Perfect for Thanksgiving! This paleo-friendly recipe makes good bread, too.

Remember when I discovered that supplementing with hydrochloric acid cured acne? It was all the rage this summer. Turns out, the reason why it worked for so many of us, is that we all (well, most of us) have low stomach acid.

Low stomach acid is a silent problem. I didn’t know I had it. And, contrary to popular belief, acid reflux and heartburn doesn’t mean you have too much acid. In many cases, it’s that you don’t have enough. When we don’t have enough acid in our stomachs to break down the food we’re eating, undigested particles pass through the gut, and cause acne!

So, okay. Now, most of us are supplementing with hydrochloric acid to fix acne. A step beyond that is making it so that our body creates acids, all on its own… and HEALS itself from all the damage that’s been caused by not having the proper amount of acid secretion.

This is where grass-fed gelatin comes in.

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

Wait, don’t leave me! I know what you’re thinking – ew, gelatin! I thought that, too. But I got over it when I learned just how powerful this stuff is. In fact, it’s so powerful (and awesome) that many of my vegan and vegetarian SPARK clients take it as a daily supplement.

5 reasons why I love grass-fed gelatin

For digestive awesomeness. Enhances gastric acid secretion and restores a healthy mucosal lining in the stomach – aka FIXING low stomach acid (and acne!)

For skin health. Think – killing cellulite, reducing wrinkles, banishing stretch marks…

For healthy muscles. It’s pure protein, providing a rich source of easily assimilated amino acids.

For reduced inflammation. Keeps joints inflammation, free. Meaning you can push harder at the gym and maximize performance!

For calmness and restful sleep. It’s an inhibitory neurotransmitter, meaning it promotes a calm, restful environment for your little (busy) mind.

What does this have to do with biscuits?

Everything. Because, instead of using digestive-harming gums (like xanthum gum and others) to hold these biscuits together, I used gelatin.

If you’re really dead-set against using grass-fed gelatin in these paleo, grain-free biscuits, I’ve included a couple of suggestions in the “notes” section of the recipe.

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

the best Clean Gelatin options

If you’re interested in giving grass-fed gelatin a whirl, here are my top picks:

Vital Proteins Pasture-Raised Gelatin: even though it says “collagen”, it’s gelatin. Available on Amazon.

Great Lakes Grass-Fed Gelatin: I purchase this on the site. Also available on Amazon.

Interested in more gelatin-based recipes? Wellness Mama created a fabulous resource HERE.

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

Inspired by Coconut Milk Bread by Spunky Coconut

4.0 from 1 reviews
Coconut Flour Biscuits or Bread
Recipe type: Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Low-Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 12
A paleo, low-carb, nut-free biscuit recipe made with coconut flour. Held together with grass-fed gelatin to benefit the digestive system.
  1. Preheat oven to 350F.
  2. To make biscuits, line a baking sheet with parchment paper or a silicon baking sheet. Set aside.
  3. To make bread, lightly oil a 9x13 loaf pan with coconut oil, then drape all side with parchment paper for easy lifting. Set aside.
  4. Add eggs to the bowl of your stand mixer, bowl for a hand mixer, or blender. Whisk on medium-speed for 2 minutes, until frothy.
  5. Meanwhile, add coconut milk and gelatin to the bowl of your blender and blend on high, until smooth. About 20 seconds.
  6. If you used a stand mixer or hand mixer for the eggs, switch out the attachment to a paddle or beaters. Add in gelatin mixture, melted coconut oil, vinegar, and coconut nectar. Mix until just combined.
  7. In a separate bowl, mix sifted coconut flour, baking soda and salt. Turn the mixer back on and drop the flour mix into the egg mixture. Mix until combined.
  8. To make biscuits, scoop the dough using a ¼ cup measure, dropping the dough onto the baking sheet. Repeat, until 12 biscuits are made.
  9. To make bread, transfer dough to prepared bread pan. Press down with the back of a spoon and smooth out.
  10. For biscuits, bake in preheated oven for 25-30 minutes, until tops begin to brown.
  11. For bread, bake in preheated oven for 45-50 minutes, until toothpick inserted comes out clean.
  12. Allow to cool completely, at least 2 hours.
  13. Makes one 9x13-inch loaf or 12 biscuits.
Coconut Nectar: Is used to allow the biscuits to puff up! You could use yacon syrup, if interested.
Grass-Fed Gelatin: If you do not wish to use gelatin in this recipe, you could try for an equal amount of ground flax seed.
Baking Soda: I used a gluten-free baking soda that requires 2x the amount of baking soda to work properly. If you use regular baking soda, be sure to reduce the amount by half. In this case, it would be ½ teaspoon for the full recipe.

View Nutrition Information (once on page, scroll down)

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

This is a one-bowl recipe. My favorite! I used full-fat coconut milk in this recipe because fat is best. I suppose you could use another form of dairy-free milk. Even homemade coconut milk may be nice!

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

Sifting the coconut flour after it’s measured will make your life a lot easier. It removes all the clumps.

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

Spread the mixture into a loaf pan, or use a ¼ cup measuring cup to scoop the dough and plop onto a baking sheet. If you make a loaf of bread, it would be great as grain-free breadcrumb for grain-free stuffing.

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

The grass-fed gelatin does a fabulous job holding everything together. The trick is, you have to let the biscuits (or bread) cool completely before judging. Once cooled, the bread holds together like every other bread out there… but doesn’t contain yucky binders, or gluten!

Low-Carb Coconut Flour Biscuits or Bread #grainfree #paleo #dairyfree #nutfree #lowcarb #keto

In a couple of days (Wednesday!) I’ll be rounding up the best of the best Healthful Pursuit recipes for the richest, tastiest, most-awesome Thanksgiving meal plan.

TiramisuIn the meantime, get your grain-free + dairy-free dessert on by picking up a copy of my Christmas Dessert Freedom Cookbook. It even includes a recipe for vegan + paleo tiramisu…. a game changer. And only $10.

Get my Christmas desserts cookbook >>>

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