Paleo Pretzel Sticks

I am going on day 4 of being stuck inside from freezing weather.  I’m talking wind chills in the negative 20’s to 30’s and snow up past my mailbox.  I’m ready to turn my UGG boats in for some flip-flops!  Too bad I don’t see this happening for a while.  The perk side…a heat wave is coming…we are talking high 20’s at the end of the week!!

On that note, I’ve been busy creating new recipes and experimenting with new ideas.  With all the Super Bowl commercials coming up for junk food, I decided to create some Paleo Pretzel Sticks to serve for the game.  I recommend making them the day you want to eat them.  Too be honest, these got consumed QUICK and never make it past a few hours in my house.

As with any soft pretzel, these would go great with a dip.  I love my plain yellow mustard or queso.  However, you can also dip them in salsa too.


Paleo Pretzel Sticks

2 eggs
1 tsp baking powder
1/3 cup applesauce
2 tsp Ghee
1/2 cup coconut flour
1/4 tsp salt
1.  Preheat oven to 400 degrees.
2.  Whisk together eggs, ghee and applesauce.
3.  In a separate bowl mix coconut flour, baking powder and salt.
4.  Sift dry ingredients into your wet ingredients and mix well.
5.  Allow mixture to sit for 5 minutes. 
6.  Take some dough and roll into long sticks.
7.  Once all sticks are on pan, grind Himalayan pink sea salt on top of them.
8.  Bake for 12-15 minutes.

Pan Fried Apples with Dates

I was hungry for some warm gooey apples, but did not want to wait 40 minutes for them to bake in the oven.  Perhaps this is you OR you do not want to heat your house up.  If your case is not heating your house up, I’m very jealous as we are under a winter weather advisory for SNOW!  I know it is only January and I have two more months of snow, but I’m really over this white fluffy stuff!  I love snow for Christmas, but then I think it needs to disappear and turn warm.  I gave up on the 10 day forecasts from the Weather Channel because it says “SNOW” every day.


Pan Fried Apples with Dates

2 TBL ghee
3 dates
2 apples sliced and diced
1/2 tsp pumpkin pie spice
a pinch of salt
1. Soak dates in water for 3 hours.  Once soft, dice into small pieces.
2. Melt ghee in a skillet pan on medium heat.
3.  Add in dates and allow them to melt down (about 2 minutes).
4.  Place apples in pan and allow them to bake down, stirring often.  I would suggest about 5 minutes.
5.  Sprinkle pumpkin pie spice and salt over apples.  Then mix up the mixture very well.
6.  Remove mixture from heat when soft or desired texture is reached.

**Don’t forget to share, “Sharing is Caring”**

Crab and Mushroom Soup

We recently had crab legs for diner and I made crab stock with them.  What is crab stock?  I place all the crab shells into a pot with water and brought it to a boil. I then let it simmer for about three hours, therefore creating crab stock.  For this soup, I use cauliflower to give it a texture similar to a chowder without the dairy.  However, make sure your cauliflower is fully cooked before you puree it.  If it is under cooked it will give your soup a very grainy texture.

Crab and Mushroom Soup

1 can of crab meat (we use Trader Joe’s)
2 TBL coconut oil
1 8oz container of mushrooms minced
2 celery stalks minced
1 onion minced
1 head of cauliflower
10 cups of seafood stock
2 tsp creole seasoning
1.  Bring the seafood stock to boil and place cauliflower pieces into stock.  Try to cut all the cauliflower stem pieces if possible.
2.  In a separate frying pan, melt coconut oil.
3.  Place mushrooms, onions and celery in the frying pan.  Cook until translucent.
4.  When cauliflower is soft, move to a blender and purée with 1 cup of seafood stock.
5.  Pour cauliflower mixture into the crab stock.
6.  Stir items from the frying pan into the soup pan.
7.  Add in the can of crab meat.
8.  Add in creole seasoning.
9.  Let simmer on low for 10 minutes and then enjoy!

Paleo Chocolate Chip Muffins

Well, I have a chocolate craving!  Not just a little one, but a big one.  I decided to satisfy this craving with cocoa powder AND chocolate chunks from ENJOY!  These Paleo chocolate chip muffins will be great for a snack or desert.  If you are a person who wants to start their morning off with chocolate, then these are for you!!

It is no secret, I love banana muffins!  For this recipe I am using bananas to give the mixture moisture and texture.  When using the cocoa powder, make sure your powder is raw and has no sugar.  I often find this powder in the baking section, away from the hot cocoa area.  Often hot cocoas contain dairy or processed sugars.  It’s hard to eat only one….

Paleo Chocolate Chip Muffins

Paleo Chocolate Chip Muffins

Makes 18 muffins
2/3 cup coconut flour
1/4 cup cocoa powder
2 bananas smashed
6 eggs
1/2 cup coconut oil (melted)
1/3 cup ENJOY chocolate chunks
1 tsp baking soda
1/4 tsp cinnamon
3 tsp vanilla
1/3 cup honey 
1/8 tsp salt
1.  Mash the banana in a large bowl with a potato masher.  I created a banana soup mixture.
2.  Whisk in the eggs, vanilla, coconut oil, honey into the banana mixture.
3.  In a separate bowl sift in the coconut flour, salt, baking soda, cinnamon and raw cocoa powder together.
4.  Add the dry ingredients in with the wet ingredients.
5.  Use a whisk to eliminate any bumps from the dry ingredients.
6.  Stir in ENJOY chocolate chunks
7.  Pour into muffin tin.
8.  Bake at 350 degrees for 18-20 minutes

Do you Squatty Potty?

Well, my mother would tell you have I lost my mind…but I now use a squatty potty daily!  When I first told her I purchased a squatty potty, she thought it was a pot I squatted over and then had to clean out.  Needless to say, if I did that…I too would think I have lost my mind!  I even gifted a squatty potty this holiday season!!


What is a squatty potty?  It is a stool you place underneath your toilet seat.  The stool is very discreet and slides in and out under the stool.  The belief behind the squatty potty, is our ancestors use to squat to use the restroom.  In modern society, we use the toilet which is not very friendly on our colon.  The toilet has us sitting at a 90 degree angle and squatting happens at a 35 degree angle.  The toilet chokes your rectum and does not allow for an easy process.  For some people, they may spend a great deal of time on the toilet.  However, the squatty potty allows for a fully relaxed muscle, therefore allowing for an easy process at the toilet.

Why did I switch to the squatty potty?  I was intrigued on the process from a simple tool.  I was not one to spend long periods of time in the restroom or felt I had a problem.  However, with a squatty potty…I am done in less than a minute.  It allows for a QUICK process in the morning.  More time saved…I think I’ll use it sleeping in for an extra 2 minutes!

You can view more information or purchase a squatty potty —> HERE

I am letting the cat out of the bag on a Squatty Potty because I believe this tool is great for the body!

Spinach Chicken Artichoke Meal

Oh crock-pot how I love you!  You make my life very easy when you do all the work!  I do all my prep for a crock-pot meal the night before.  I literally dump containers or cut open bags to put in the crock-pot in the morning.  For this recipe, I pre-cut the mushrooms and leek the night before.  I store it in a container in the refrigerator and then dump it into the pot when needed.  I use a light timer to preset my cooking.  This controls when the crock-pot turns on and off.  I like simple and easy!!

I created this recipe around a bag of frozen artichoke hearts I found at Trader Joes for $1.99.  For this price, I should have bought more than 1 bag, but that would make for a grumpy husband.  He seems to think I stock up on food too much.  However, I remind him it was a good deal and then he reminds me I still spend money (just like my father use to do).

This is an all natural tasting meal.  My husband reminded me how much our taste buds have changed over time.  We notice every little taste in meals from too sweet to too salty.  We could taste the spinach, artichoke, onions, mushrooms and chicken.  Everything complemented each over.  I do not think I would have enjoyed this recipe when we started our lifestyle change.  I would have probably thought…too bland.  Experiment with food, try something at the beginning.  If you don’t like it, give it a second chance a month into your lifestyle change.  I was shocked to discover meals I disliked in the beginning are now favorites.


Spinach Chicken Artichoke Meal

1 lb of defrosted chicken (I used thighs)
1 leek (thinly sliced)
1 – 8oz container of mushrooms (sliced)
1 box of frozen spinach
1 bag of artichoke hearts (frozen)
1/4 cup water
1 tsp sea salt
1.  Get out your crock-pot.
2.  Place the following ingredients in the crock-pot in the given order
  • Chicken
  • 1/4 cup water
  • sliced mushrooms
  • sliced leeks
  • frozen spinach
  • frozen artichokes


3.  Cook on low for 8 hours or high for 3-4 hours.