Healthful Pursuit The Delicious Pursuit of Living Free Tue, 03 Mar 2015 16:18:08 +0000 en-US hourly 1 Banana Flour Waffles (nut-free, dairy-free, grain-free + paleo) Sun, 01 Mar 2015 10:26:36 +0000 Keep reading ...


Banana Flour Waffles #nutfree #dairyfree #paleo #grainfreeCrisp, nut-free and grain-free waffles made with banana flour and topped with dairy-free coconut cream. Absolutely no coconut flour or almond flour.

Banana flour, what? It’s a carbohydrate, it’s a fruit, it’s a… flour? Before I get too carried away on you, lets go over the basics.

First, I’m going to introduce you to banana flour (and why you may want to grab a bucket for yourself – yes, they come in little buckets) and then I’m going to explain why it’s important on a low carb diet… even though it’s a high-carb food. Hang in there, it’ll all make sense.

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

Banana flour is… a flour. Shocker, right? It’s made from dried green bananas. And; because it’s made with green bananas, it has a very mild banana flavor. If you hate bananas, that’s okay. This stuff doesn’t taste like banana at all. For well-versed bakers out there, it’s not as dry as coconut flour, but not as starchy as potato starch. It’s somewhere in the middle.

You can bake with this gluten-free flour, eat it raw, cook with it, pretty much do anything you’d like with it! It’s grain-free, paleo-friendly and… builds a strong, healthy, happy gut.

Banana flour is… a resistant starch (about 17.5% content). Resistant starch refers to a type of starch that our stomachs cannot easily digest and so, because of this, resistant starch acts similarly to soluble and insoluble fiber. It eases the passage of food through the digestive system like insoluble fiber while also is slowly digestible like soluble fiber. More about resistant starch.

Preliminary research has shown that increased resistant starch intake may reduce risk of obesity, diabetes, and colon cancer.

If you’re looking for the full benefits of resistant starch, definitely enjoy banana flour raw. If you’re looking to incorporate a clean high-carb flour if you’re practicing cyclical ketosis or are looking for a nut-free, grain-free flour alternative, heating is okay because you’re after more than JUST resistant starch.

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

For low carb enthusiasts: How does this high-carb flour fit into a low carb life? If you follow Healthful Pursuit on YouTube, I’ve mentioned “cyclical ketosis” quite a bit lately. For the last 3 months, I’ve been “carbing up” once a week (AT NIGHT!) to reset hormone levels, bust plateaus, and basically live more badass. And? It’s working! Basically, I eat low carb all week long, and then 1 night a week, I eat 1 high-carb paleo-based meal with 1 dessert. I’ll share the FULL details in the coming months once I’m 100% confident in what I’m doing. In the meantime, if you’re interested in the cyclical practice of ketosis, healing your gut, and playing with resistant starch, grab a bucket of banana flour and lets get baking! Check the NOTES in the recipe on why I’m okay with eating maple syrup on my carb-ups.

For all other health-seekers not low carbing it, grab a bucket and make these waffles, then tell me how you feel. I love how happy my tummy feels after eating them.

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

Banana Flour Waffles
Recipe type: Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Paleo
Prep time: 
Cook time: 
Total time: 
Serves: 2
Crisp, nut-free and grain-free waffles made with banana flour and topped with dairy-free coconut cream.
Dry Ingredients
Wet Ingredients
  1. Preheat your waffle iron to levels 4 or 5, depending on how dark you like your waffle.
  2. Meanwhile, combine dry ingredients in a medium-sized bowl. Set aside.
  3. Add wet ingredients to the jug of your high-powered blender and blend on high for 20 seconds. Pour into dry mixture, mix and allow to sit until waffle iron is ready.
  4. Divide mix into 3 and drop onto prepared waffle iron. Close and cook until done. Once complete, top with chilled coconut milk.
Maple Syrup: fructose is the thing I’m avoiding above all and maple syrup is low in free fructose but high in the fructose-glucose disaccharide sucrose. I feel better eating it than fructose-rich sugars like agave, honey or coconut sugar. If you want to know everything there is to know about maple syrup, read this.

Waffles vs. Pancakes: This recipe can also make banana flour pancakes.

View Nutrition Information (once on page, scroll down)

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

This is what banana flour looks like. Not too scary, right? Add all the dry ingredients in a bowl. Easy!

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

Once you’ve blended the wet ingredients, drop them into the bowl with the dry ingredients.

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

Allow to sit while your waffle iron heats up. The consistency will be like this…

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

It’s fair to say that I (seriously) love my waffle iron with a moat. It catches all the drippings so I don’t need to worry about spillage. They only come as square versions in the USA, but still equally as awesome.

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfree

Crisp perfection!

Banana Flour Waffles #nutfree #dairyfree #paleo #grainfreeBanana flour. Think you’ll try it out? If not, that’s okay… what’s your favorite grain-free flour?

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Video: Is Eating High-Fat Right For You? 10 Signs To Watch Out For Wed, 25 Feb 2015 10:52:30 +0000 Keep reading ...


Video: Is Eating High-Fat Right For You? 10 Signs To Watch Out For #keto #lowcarb #highfat #paleo

How to know if eating high-fat is right for you. 10 signs that tell you whether your body is ready to try a high-fat eating style.

Nothing scares me more than a “my way or the highway” approach to health and wellness. Do I think more women would benefit from lowering their carbohydrate consumption? You bet. Do I feel like women would thrive on a higher-fat eating style? Yep! Do I think that this is good for everyone? Heck no!

I can’t tell you what to do. I don’t know where you’ve come from, what you’ve done to get here, or how your body responds to things, we’re all different. What I CAN tell you; or more share with you, is what I’ve experienced, what I’ve seen in my private practice (working with thousands of women all over the world on achieving a state of health), and what I know to be true… for me.

Throughout my high-fat experience, I’ve come to discover a couple of glaring signs that point to someones body being primed to trying a high-fat eating style. Is this for everyone? No way! Nothing is… But maybe, just maybe, eating more fats is right for you.

In today’s video I share the 10 signs that may help you in determining if a high-fat eating style is right for you.


  • 3 things you don’t have to do when you eat high-fat
  • When it’s time to change the way you eat
  • How what you eat for breakfast impacts your energy
  • Is keto safe for pregnant women?
  • Is high-fat eating okay when breastfeeding?
  • The test you can do at home to determine if eating fat fuels you

Based on the 10 signs I’ve shared, what signs has your body given you that point to high-fat eating perhaps being good for you?

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Flaxseed Fudge Muffins (grain-free, paleo, low carb + keto) Sun, 22 Feb 2015 10:04:35 +0000 Keep reading ...


Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfreeFlourless, fluffy, grain-free muffins made with ground flaxseed, fudgy and delicious without the sugar or grains. Naturally high in fiber, low in carbohydrates, sugar-free and paleo.

(Big online event announcement at the bottom of today’s post, get in on the action!)

Flaxseed is such a powerful ingredient. Of all the items in my pantry, I’m loving flaxseed the most right now. It’s inexpensive, high in fiber, low carb, is helping me navigate healing my hormones, it’s versatile, and makes really good… everything.

My friend Andrea from Pure and Simple Recipes made these flaxseed pancakes  (just flax, egg, nut milk, and a touch of sweetener, really). Don’t they look amazing? Then there are flaxseed cinnamon bun muffins, flax focaccia, flax crackers, the list goes on!

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

Surely, you can fall in love with this power seed, too… right? Please say yes. You won’t be disappointed. And the cool thing? I haven’t met a person (yet!) who’s allergic to flax. I’m sure flax allergy is out there, but I feel like it’s few and far between. Making these muffins and all of my flaxseed recipes, wonderful for you, your family, friends, you name it.

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

But wait! Before you get excited about today’s fudge-tastic recipe, it’s absolutely imperative that I share this with you: you HAVE to use roughly-ground flaxseed for this recipe. It will not work with finely ground flaxseed. I grind my own flax using my spice grinder (you can get one here for under $20) or, if you’re looking for store-bought ground flax, Bob’s Red Mill makes this roughly-ground flaxseed.

Okay, now that that’s out there, let’s make some healthy chocolate muffins, a naturally low carb, keto recipe!

If you’re not following a low-carb eating style, adding chocolate chips to these muffins would be superb. If you are following low-carb, or watching your sugars, have you see these stevia-sweetened chocolate chips? Could be a potential win!

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

4.3 from 3 reviews
Flaxseed Fudge Muffins
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: 12
Flourless grain-free, sugar-free, low carb muffins made with just flaxseed.
Wet Ingredients
Dry Ingredients
  1. Preheat oven to 350F and line a 12-count muffin tin with 12 unbleached muffin liners.
  2. Add wet ingredients to a bowl and stir until fully combined. Set aside.
  3. Add dry ingredients to a bowl, stir until combined. Add to wet ingredients and mix with a spoon until combined.
  4. Drop spoonfuls of the batter into prepared, lined, muffin tins. You can go about 85% to the top.
  5. Slide the completed muffin tin into preheated oven and bake for 22-24 minutes, or until tops crack and a toothpick inserted comes out clean. These muffins go from goopy to perfect in a matter of moments in the oven. 22 minutes was the perfect time for me.
  6. Remove from the oven, remove (immediately) from the muffin tray and place on a cooling rack.
  7. Slather with Espresso Fudge Protein Almond Butter or coconut oil.
Eggs: I have not tried to make this recipe egg-free, however I do think it’s possible. Perhaps starting with replacing the eggs with homemade flax egg is a good starting point. 1 egg = 1 tablespoon finely ground flaxseed combined with 3 tablespoons warm water. Allow to sit for 3 minutes before using in recipe.

Ground Coffee: if you are sensitive to, or do not want to use coffee in this recipe, feel free to omit. I used Bulletproof Decaf Coffee.

Xylitol: if xylitol has hurt your stomach in the past, it’s likely that you were using corn-based xylitol. This birch-sourced xylitol is Non GMO and I’ve never had a problem with it. If you don’t want to use xylitol for this recipe, coconut sugar would work well, too. However, using coconut sugar would increase the carb-count of this recipe.

View Nutrition Information (once on page, scroll down)

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

You don’t have to use my Espresso Fudge Protein Almond Butter for this recipe if you don’t like coffee. You could use any chocolate-based nut butter.

Add all of the wet ingredients to a bowl and stir it well! You want to make sure that the water and eggs are incorporated with the nut butter. Nut butter doesn’t like to play well with water. Use those muscles!

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

Drop dry ingredients into a small bowl and give it a good stir. As with all of my recipes, a high-quality cacao powder  goes a long way in recipes like this. So rich, so good.

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

Transfer the dry ingredients into the wet.

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

Once mixed, drop the batter into prepared lined muffin tin. These babies will grow, so fill to about 85% to the top of the liner.

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfree

Serve, slather, and dig in.

Flaxseed Espresso Fudge Muffins #lowcarb #keto #paleo #grainfreePsst… Hormones, weight and body image got you down?

Master the balance with an “Ask The Nutritionist” online event, airing March 17, 2015 on YouTube! Amber Romaniuk; fellow Holistic Nutritionist, and I recording this FREE women’s health event March 13 and releasing the recording on YouTube March 17. Get your questions answered! Submit your questions by sending me an email.

Ask The Nutritionists Q&A Event: March 17, 2015

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Sriracha “Spaghetti” + Meatballs (paleo, low carb + keto) Tue, 17 Feb 2015 13:53:27 +0000 Keep reading ...


Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarbMini meatballs tossed with roasted seasonal vegetables in a tangy sriracha sauce. Dropped over freshly spiralized zucchini noodles.

Every time I spiralize, I channel my inner Britney…

spiralizer, spiralizer, spiralizer,
I’m a spiralizing, oh spiralizing oh
I’m a spiralizing, baby

It’s this song, converted by yours truly.

I really do sing while I cook. Only, I change the words of the songs to the actions I’m doing. If you were here in my kitchen with me, you’d be entertained and well fed. That, I can guarantee.

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

THIS is a spiralizer. It makes noodles out of vegetables – sweet potatoes, potatoes, you name it. And today, it’s making noodles out of zucchini.

Compared to zucchini noodles, spaghetti squash loses every time. Every single time. Zucchini noodles taste better, aren’t soggy and are far more satisfying. You could use spaghetti squash for this recipe, but why would you want to?

Don’t have a spiralizer? Have $30 to spare? Get one. Don’t have $30 to spare? You could use a vegetable peeler to make thin noodles, then divide them with a knife. It’s a bit tedious and not as awesome, but still something.


Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

5.0 from 1 reviews
Sriracha “Spaghetti" + Meatballs
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: 4
Grain-free mini meatballs tossed with roasted seasonal vegetables in a tangy sriracha sauce. Dropped over freshly spiralized zucchini noodles.
Roasted Vegetables
  • 1 fennel bulb, sliced (approx. 300g or 2 cups)
  • 2 cups sliced cauliflower florets
  • 12 Brussels sprouts, halved
  • 2 tablespoon red palm oil
  • 2 teaspoon ground cumin
  • 2 zucchinis, spiralized
  • Extra chopped fresh cilantro
  1. Preheat oven to 375F. Chop veggies and place on a baking sheet. Coat with palm oil and cumin. Toss. Transfer to preheated oven and roast for 20 minutes.
  2. Meanwhile, combine meatball ingredients in a large bowl. Press with your hands to combine. Pinch about 1 tablespoon or smaller of the mixture into your hands. Roll, and place on a parchment paper or silicon-lined baking sheet. Repeat with remaining mixture. Should make about 22 mini meatballs.
  3. Once vegetables are complete, reset oven temperature to 320F. Slide in the sheet of meatballs and cook for 15 minutes.
  4. Meanwhile, prepare the dressing in a small bowl. Whisk until combined, set aside. Spiralize zucchini.
  5. Add all ingredients to a large bowl: spiralized zucchini, roasted vegetables, dressing and meatballs. Toss to coat and serve with additional cilantro, if interested.
Vegetables: Use any vegetables you'd like here. Celery would be nice.

Egg: If you're allergic to egg, don't add it. The meatballs are great without it.

Sriracha: If you don't like Sriracha, you could use red curry paste, too. Or harissa would be good!

View Nutrition Information (once on page, scroll down)

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

I melted my red palm oil to make it easier to toss the vegetables in it. If you don’t have red palm oil, coconut oil could be used, too. I just love the flavor that red palm oil gives roasted vegetables.

All of the vegetables I used in this recipe were sourced from, an organic grocery delivery service in multiple cities across Canada. If you check it out and want to give it a go, use this code for $20 off your first order: CRCAL-VOGLED

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

Add the ground meat to a bowl with meatball ingredients. I get my grass-fed and finished meats from TK Ranch in Alberta.

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

I used a delicious charcoal-infused sea salt for this recipe. Any salt will do, but I love this salt!

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

Line up your meatballs!

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

Prepare the dressing…

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

Assemble and dig in!

Sriracha “Spaghetti" + Meatballs #keto #paleo #grainfree #lowcarb

It’s a tough call, but if I had to choose 1 favorite kitchen appliance, I’d likely choose my spiralizer. It does so much more than just noodles. Heck, you can shred up a bunch of ingredients, pack it together, and make vegetable patties. They’re beautiful fried in coconut oil and served for breakfast.

What kitchen appliance is your favorite?

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Video: What Really Happens When You Eat Fat Sun, 15 Feb 2015 10:21:58 +0000 Keep reading ...


What Really Happens When You Eat Fat #keto #lowcarb #highfat #paleo

What fat does in your body – how it’s used, why it’s needed and how to incorporate more on a daily basis in the healthiest way possible.

I was a low-fat vegan not so long ago. I sauteed my vegetables in water and ate copious amounts of sprouted nuts. Raw vegan goodness was my jam. It worked for me when it worked for me, until it didn’t work for me anymore. It got me to where I am today, and I don’t regret a thing.

If what you’re doing isn’t working, you owe it to yourself to discover what does. And, the key to this is education: in discovering new ways of looking at things to further explore what’s best for our bodies.

Understanding what eating fat does IN your body equips you with the know-how to create an eating style that works best for you.

That’s why I’m so thrilled to be offering up this information – take pieces that you need, items that resonate with you, and play!


  • How to make grass-fed tallow and how to use it
  • The fats we need to live
  • Why I switched from being a fat-free vegan to eating fats and animal proteins
  • How a high-fat diet works
  • What fats do in your body: blood sugar, glucose uptake and endless hunger
  • How a high-fat diet allows us to cleanse, everyday
  • How to become a fat-burning machine
  • The optimal fuel for your brain
  • How to start eating more fats to see if this is right for you

What things have you learned lately that’s helped you discover more about your body and develop your personal eating style?

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Espresso Fudge Protein Butter (vegan, paleo, low carb + keto) Sun, 08 Feb 2015 10:29:46 +0000 Keep reading ...


Espresso Fudge Protein Butter #lowcarb #keto #paleo #veganHomemade nut butter whipped with smooth and silky chocolate hemp protein powder for a boost of protein in every spoonful.

Have you thought of adding plant-based protein powder to your next batch of homemade or store bought nut butter? It’s delicious, practical and takes just moments to create.

But! You need SMOOTH protein powder. None of that bulky stuff.

Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

I used Manitoba Harvest Chocolate Hemp Pro 70 Protein Powder for this recipe. Why? Because it’s the silkiest, dairy-free, plant-based protein powder that I’ve ever had.

Not to be confused with their high-fiber varieties, Manitoba Harvest’s Hemp Pro 70 line is easy to mix – silky smooth with barely any fiber, making it the perfect edition to any nut butter creation you’re scheming. And, it’s sweetened with organic coconut sugar. What other protein powder out there is sweetened with JUST coconut sugar?

I’ve used Manitoba Harvest Hemp in so, so, so many things over the years. From cakes, to ice cream, porridge and everything in between. Check out my hemp recipes. And, if you want to giggle at something, here’s one of the first posts I ever published on the blog… with hemp! The photo is atrocious (as was my attempt at spelling atrocious while writing this for you) and also, holy sugar, batman!

Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

For today’s low carb recipe…

Don’t like coffee? No need to add it in! I used Bulletproof Upgraded DECAF coffee. It’s the only coffee that doesn’t give me the jitters or major energy crash.

Allergic to nuts? No problem. You could use sunflower seeds in this recipe with great results, too.

For our high-fat living tribe, pour this espresso fudge protein almond butter in silicon molds, place in the freezer to harden and you have a delicious keto-friendly fat bomb treat at our fingertips, day or night.


Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

Espresso Fudge Protein Butter
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free, Low Carb, Keto
Prep time: 
Cook time: 
Total time: 
Serves: 1½ cup
Silky smooth espresso fudge nut butter boosted with chocolate hemp protein.
  1. Preheat oven to 325F and place almonds on a clean baking sheet. Roast in preheated oven for 20 minutes, just until fragrant.
  2. Add all ingredients to the jug of your food processor and process until drippy, about 8 minutes. You may have to take the top off a couple of times to remove the bulk of nuts running up the side (heh).
  3. Pour into mason jars, cover and store in the fridge (it will harden like fudge) for up to 1 month.
  4. Makes approximately 1 ½ cup of nut butter, 18 servings of approx. 1 tablespoon per serving.
Coffee Beans: I used Swiss water press coffee beans, but you could do anything here. Heck, leave it out if you don’t like coffee.

Roasting Nuts: I like lightly roasting my nuts and seeds before homemade nut butter action. It helps make the nut butter more drippy. Sure, roasting them isn’t the healthiest thing, but I’m doing it on low-heat, and only until fragrant. I’d like to think that there are far worse things.... like conventionally roasted nuts/seeds, perhaps?

Nut Allergy: replace almonds with an equal amount of raw sunflower seeds.

Coconut Oil vs. Cacao Butter/Oil: if coconut oil is used, add cacao powder for extra chocolate flavor. If cacao butter/oil is used, it may be chocolatey enough for you.

View Nutrition Information (once on page, scroll down)

Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

As I mentioned in the notes of this recipe, I like lightly roasting my nuts and seeds before homemade nut butter action. It helps make the nut butter more drippy. Sure, roasting them isn’t the healthiest thing, but I’m doing it on low-heat, and only until fragrant. Totally up to you what you do with this information!

While the nuts are roasting, add the ingredients to your food processor. Just look at how smooth that protein powder is!

Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

When nuts are done, add them in and process until drippy, like this…

Espresso Fudge Protein Butter #lowcarb #keto #paleo #vegan

Pour in silicon molds for espresso fudge fat bombs, store in a mason jar in the fridge (it’ll get fudge-like when cold if you’ve used cacao butter), spread on muffins, eat from the jar, enjoy!

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Video: My 2-week Bulletproof Diet Experience Wed, 04 Feb 2015 10:08:25 +0000 Keep reading ...


Video: My 2-week Bulletproof Diet Experience #lowcarb #highfat #keto #paleo

My 2-week experience following The Bulletproof Diet, a cutting edge approach to nutrition and health with revolutionary advice to reclaim energy and upgrade your life.

More reviews! You say. Totally, I can do that. There’s a lot of conflicting information out there, making it challenging to know what to take in and what to discount.

The most-powerful lesson I’ve learned (says the girl that reads upwards of 2 books/week on health and nutrition) is that – the more you understand your individual body (how you respond, mastering your emotions, connecting with yourself on a cellular level), the stronger your “filter” becomes. You can take in what you need, wash away what you don’t and move on with life.

BUT! The key to this is being open to change. If you’re not open to change, adjustment and self-improvement, seeking for answers to your health concerns is a complete waste of time. Take this from someone who forced herself to live as a vegan for too many years.

There’s this new book that everyone’s been talking about, from the inventor of Bulletproof Coffee with butter. It follows the same lines as my book, The Keto Beginning. So many of you have asked me to review it that I went a step further – I followed the program for 2 weeks, documented my experience, and now I’m sharing it with you.

The Bulletproof Diet: my experience, who it works for, and who should look elsewhere.


  • Grass-fed butter and dairy allergies
  • Whole food, low-carbohydrate living
  • Cyclical ketosis practice
  • Understanding toxic load of foods
  • How to detect food sensitivities

What book/program are you reading/following right now? I’d love to hear your thoughts. And, if there are books out there that you’d like me to review, share in the comments! I’m always up for a good read.

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Dairy-free White Chocolate Lemon Detox Drops (vegan, paleo, low carb + keto) Sun, 01 Feb 2015 10:20:04 +0000 Keep reading ...


Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo

Drops of dairy-free white chocolates, free from sugar and made with only 5 ingredients.

Yeah! Mindless detox that includes eating white chocolate? I think you’re going to like this one. Also, I was very mindful of food allergens in this recipe. These drops are free of just about everything you’ve told me that you’re sensitive to.

I created this recipe for Natural Vitality. They have a new website since the last time you saw them. New website and a fancy new free book. I’ll talk about that in a second…

On the average day, I eat in an 8-hour window, finishing my meals for the day around 7pm. Eating this way works well for me, encouraging my body to go through a natural “detox” during the other 16 hours that I’m not eating. I’ve found that my digestion has improved, I no longer experience hypoglycemic episodes, frantic eating has subsided, and my skin is a lot clearer.

Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo

When I first started doing this (it’s called intermittent fasting), it was pretty difficult to get through those 16 hours without eating something. After investigating this way and that, I learned that my ghrelin (a hormone that controls hunger) and leptin levels were throwing me off. Also, many women do not have success with eating this way because it throws off our bodies natural cycles. Understanding this, I started eating fats during the 16-hour window to send the signal to my body that “all was good”. By eating ONLY fats, my body continued to be in a state of fat-burning and my hormones got happier.

The fats can be delivered a couple of ways, many use bulletproof coffee. But sometimes blending coffee isn’t the most convenient thing. These dairy-free white chocolate drops do the trick, satisfying deep cravings on a cellular level. Seriously, next time you’re craving something, have a high-fat snack instead. It’s amazing just how quickly your body will become satiated. Boom, and done.

Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo

There’s Natural Calm in this recipe (scroll down to the bottom of this post for a 40% coupon code), a powdered magnesium supplement that I use for a balanced sleep, increase flexibility in restorative yoga, and maintain healthful magnesium levels. It’s the #1 supplement that I recommend in The Keto Beginning. Which is another reason why I love these sugar-free and dairy-free White Chocolate Lemon Detox Drops as a bedtime snack.

Do you have to follow a high-fat eating style to cash-in on the benefits of this? No! It’s just another tactic/strategy that you may want to play around with to see if it works for you. And hey, not many will say no to white chocolate! So, even if you don’t use these detox drops to encourage detoxification and mild ketosis, they’re delicious and great before bed.

Get the recipe for these White Chocolate Lemon Detox Drops by heading over to Natural Vitality.

*View substitution guidelines and nutrition information

Get a coupon code for 40% off all Natural Vitality products at the bottom of this blog post….

Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo

It wouldn’t be complete without a couple of process shots to help you along the way…

Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo  Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo Dairy-free White Chocolate Lemon Detox Drops #vegan #keto #lowcarb #paleo

I made this recipe for Natural Vitality, my first one on their new website!

In addition to giving their site a new look, they’ve also created the Calmful Balance eBook – a guide filled with tips, recipes and reflections on bringing balance to your home, the way you eat and how you manage stress. Many inspirational ideas to realistically add balance to your life.

Download your free Calmful Balance eBook >>>

****40% off with the coupon code hp40 at checkout

And? Have an awesome Sunday <3

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Video: 5 Super-Fast Ways to Use Hemp Oil Wed, 28 Jan 2015 10:31:50 +0000 Keep reading ...


Video: 5 Ways to Use Hemp Oil | Healthful Pursuit #lowcarb #vegan #keto #paleo

Using hemp oil in your favorite everyday meals, snacks and condiments is easy with these 5 quick recipes using hemp oil: marinade, chocolate shake, salad dressing, fruit dip and a vanilla latte.

Well hello, there. Have I got a treat for you. 5 recipes, 1 post + a fun video. Let’s dive in!

When it comes to hemp oil… many of us know that it’s rich in omega-6. And; from my previous posts and much information out there on the interwebs, we’re advised to lower our intake of omega-6.

Hemp oil is made up of 75% EFAs

  • 51% omega-6, linoleic acid (LA)
  • 20% omega-3, alpha-linoleic acid (ALA)
  • 3% omega-6, gamma-linoleic acid (GLA)
  • 1% omega-3, stearidonic acid (SDA)

The omega-6 to omega-3 ratio of hemp oil is 3:1, a good ratio considering a standard eating style is far too high in omega-6. Would I recommend hemp oil to someone eating a standard diet? No. But, our community is not that. You eat vegetables, you workout, you take care of your body.

Lacking Fats Could Be Keeping Us Fat

You may know, I’ve lost quite a bit of weight over the last 7 months in response to my high-fat eating style. Now that that I’m back to my happy size, I want to make sure that I help my body regulate its new homeostatis. And, I’m learning that gamma linoleic acid (GLA) may help me do that. Studies show that GLA supplementation may be helpful for body weight regulation after significant weight loss (1)

GLA is an omega-6 fatty acid that can cause inflammation. On the other hand, it’s been found to heal psoriasis, PMS, eczema, and benefit the cardiovascular system. Why the contradiction? There are two things that the body can do with GLA – convert it to an inflammatory-inducing fatty acid (AA), or a health-promoting fatty acid (DGLA).

AA plays a role in regulating the body after weight loss by boosting leptin levels, so we do want a bit of it. To encourage the production of DGLA, magnesium, zinc, vitamin C, vitamin B3 and vitamin B6 are required. If you’re eating a whole food-based eating style, you’re set.

Note: GLA should not be used during pregnancy as it may be harmful to the fetus and induce early labor. Also, omega-6 supplements should not be taken if you have a seizure disorder.

There are other powerful components to hemp like chlorophyll, vitamin E, carotenodes and more. Read more on the power of hemp.

Making Hemp Oil Dance

I feel good about including hemp oil in my life. So much, that I spent an afternoon making ingredients dance on paper.

The result: 5 super easy recipes using hemp oil. From chocolate shakes, blended coffees and beyond.

Get the written recipes for each of the items featured in the video…

I want you to know that I’m not keen on following the latest and greatest trends in the nutrition world. I’m about exploring; and being open to, what the healthiest ways to eat are, while being mindful of allergens, and creating recipes that taste good. I’m about solving and preventing health problems by researching and presenting facts.

What was your favorite recipe in the video?

Do you use hemp oil as part of your healthy lifestyle?

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Flaxseed Cinnamon Bun Muffins (grain-free, paleo, low carb + keto) Sun, 25 Jan 2015 10:17:34 +0000 Keep reading ...


Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #ketoFlourless, fluffy, grain-free muffins made with ground flaxseed, tastes just like a cinnamon bun. Naturally high in fiber, low in carbohydrates, sugar-free and paleo.

Muffins! Are you ready for this? Mentally? Emotionally?

Remember when I made this Grain-free Flaxseed Foccacia? It’s THE most popular recipe on the blog. Of all time, ever.

The other day, I made Coconut Creme French Toast with a couple of slices of focaccia (highly recommend doing this) and it got me thinking… I bet I could make muffins with that same base focaccia recipe.

How French toast made me think of muffins is beyond me. Whatever the connection, we’re all in luck. A little tweak here and there and here we are…

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Instead of flour, I’ve used ground flaxseeds for this low carb muffin recipe. That’s it, that’s all. Maybe you’ve read/heard about heated flaxseeds being bad for your health? It’s partially true. Here’s the thing…

Why I’m okay with heating Whole flaxseed

The fragile components of flax; where all of this heat or not to heat concern stems, is in the alpha-linolenic acid (an omega fatty acid) and lignans (a compound that mimics human hormones, specifically estrogen). I was able to find three separate studies that note the effects of heating flaxseed and it’s overall health benefits (1) (2) (3).

All in all, I’m not concerned with using whole (or ground) flaxseed in my homemade baking because I’m in control of its freshness, the temperatures that were used, and the duration. The same cannot be said for store-bought flax products… I’ll stick with homemade, thanks.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

The REALLY cool thing about flax; and something I am practicing myself, is its ability to normalize estrogen levels. In December, I began supplementing with 3 capsules of this flaxseed oil supplement, in an effort to boost my estrogen even further. If you’re not familiar with my hormone regulation project, check this out.

The lignans in flaxseed are phytoestrogens , plant chemicals mimicking the effects of estrogen in the body: Phytoestrogens hook onto the same spots on cells where estrogen attaches. If there is little estrogen in the body, for example after menopause, lignans may act like weak estrogen. However, when natural estrogen is abundant, lignans may reduce the hormone’s effects by displacing it from cells; displacing estrogen in this manner might help prevent those cancers that depend on estrogen, such as breast cancer, from starting and developing. (This is also, in part, how soy is believed to work in breast cancer prevention, although the phytoestrogens in soy are isoflavones .)

Excerpt from NYU Medical Center, Flaxseed

Either way, it’s a win, win. Baking with the flaxseed, flaxseed supplementation, it’s all the name of my game right now.

Right, and eating a lot of muffins. Definitely part of the plan, too.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

4.0 from 2 reviews
Flaxseed Cinnamon Bun Muffins
Recipe type: 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
Flourless grain-free, sugar-free, low carb muffins made with just flaxseed.
  1. Preheat oven to 350F and line a 12-count muffin pan with non-bleached paper liners. Set aside.
  2. Combine flax seed with baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  3. Add eggs, water, oil and vanilla extract to the jug of your high-powered blender. Blend on high for 30 seconds, until foamy.
  4. Transfer liquid mixture to the bowl with the flaxseed mixture. Stir with a spatula, just until incorporated. The mixture will be very fluffy. Once incorporated, allow to sit for 3 minutes.
  5. Spoon mixture into prepared muffin pan, each cavity should be filled about 90% of the way up. The muffins will expand while baking so don’t fill to the very tops.
  6. Bake muffins for 13-15 minutes, or until a toothpick inserted comes out clean. Remove from the oven and remove muffins from the cavities immediately and place on a cooling rack.
  7. Muffins can be toasted or frozen. Keeps in the fridge for 3-4 days or in the freezer for up to 3 months.
Xylitol - I made this recipe with xylitol. Feel free to use whatever sugar you’d like to here. If you’re aiming for sugar-free, you could try stevia, too. If you aren't sure free, maple syrup or coconut sugar would likely work. Add these sugars into the wet mixture while blending.

Eggs - if you have an egg allergy, I’ve been told that this format of recipe works really well with egg replacer but I have not tried it personally.

MCT Oil - you could use Alpha Energy; an MCT oil blend, or Bulletproof Brain Octane. If you do not have access or are not interested in using MCT oil, coconut oil would work well, too.

View Nutrition Information (once on page, scroll down)

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Begin by adding all dry ingredients to a large bowl. I used a lot of cinnamon in this recipe… because I love it! Don’t be afraid with the 2 tablespoons. It’s not overkill, it’s just right!

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Set aside the bowl of dry ingredients and add all of the wet ingredients to the jug of your blender. I used local, pasture-raised eggs for this recipe. The yolks were so bright and beautiful. If you use a lighter flaxseed with this recipe, combined with the deep yellow yolks, the muffins will take on a whole other color.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Once blended, add the wet ingredients to the dry ingredient bowl and stir to mix. I like to set the mixture aside to thicken up for a couple of minutes.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Leaving the batter to sit will help the flaxseed congeal with the liquid ingredients, it’s quite marvelous!

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

Transfer to muffin tins, bake and chow down! I like my (warm) muffins spread with coconut oil and a touch of salt.

Flaxseed Cinnamon Bun Muffins #grain-free #paleo #lowcarb #keto

This last year has been so transformative. I’ve seen foods change my life in ways I never thought possible, just by changing my view on what could heal me and what my body was asking for. Flaxseed has been part of that, using it to normalize my estrogen levels without the use of hormone replacement therapies. One day at a time, keeping an open mind to it all, and sharing my journey along the way.

I know that many of you are healing yourself through food, like me! And, I’d love to hear your stories. Please, share in the comments below. Your journey will act as inspiration to the thousands of women in our community seeking solace in knowing that we are not alone.

What medical challenges are you; or someone in your family, faced with right now?

How have you used food to encourage natural healing?

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