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Healthy Food


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Beef Stew

(AIP, Paleo, Dairy Free, Gluten Free)

serves 4-6

  • 2 lbs beef rump roast or stew meat

  • 2 tsp sea salt

  • 1 tbsp avocado or coconut oil

  • 1 tbsp apple cider vinegar

  • 2-3 garlic cloves, minced

  • 1 onion, diced

  • 8 oz sliced mushrooms (canned or fresh)

  • 2 parsnips, sliced

  • 4 carrots diced

  • 1 white or orange sweet potato, diced

  • 1 tsp garlic powder

  • 2 tsp onion powder

  • 2 cups beef bone broth

  • 1 tbsp coconut aminos

  • 2 tsp dried rosemary

  • 2 tsp dried thyme



  1. Sprinkle sea salt over meat cubes and brown on all sides in medium-heat pan with avocado or coconut oil. 

  2. Add in mushrooms, onions, garlic and apple cider vinegar to the pot. The vinegar will help to loosen the brown bits from the meat in the bottom of the pan. Mix in and saute for 1-2 minutes. Add the meat back into pan and stir.

  3. Add the remaining vegetables, coconut aminos, garlic powder, onion powder, herbs and bone broth. 

  4. Turn down to low and simmer for 30 minutes or until veggies are tender. 

  5. Serve fairly warm.

Bone Broth Breakfast Soup
(Gluten Free, AIP, Dairy Free, Paleo)
serves 4-6
*Kid favorite*

  • 5 cups butternut squash, cubed

  • 3 medium sweet potatoes, chopped

  • 3 cups Bone Broth (I prefer homemade)

  • ½ cup full-fat canned coconut milk

  • 2 tsp sea salt

  • ¾ tsp ground sage

  • ¼ tsp garlic powder

  • slices bacon, fully cooked



1. Add sweet potatoes and butternut squash to a large pot, fill with enough water to just cover the vegetables, and bring to a boil. If you haven’t cooked the bacon ahead of time, you can do this while waiting for the pot to boil.

2. Once at a boil, turn heat to medium-high and cook until squash and potatoes are fork tender, about 5 minutes. Then drain and set aside.

3. Add the bone broth and coconut milk to the post and blend with either an immersion blender or regular blender until creamy and there are no lumps. 
4. Then add salt, ground sage, and garlic and blend to incorporate.

5. Crumble in your cooked bacon and enjoy!

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Pumpkin Pie Breakfast Pudding
(Gluten Free, AIP, Dairy Free, Paleo)
serves 2

  • 13.5 oz can coconut milk

  • 1 cup pumpkin puree (homemade or bought)

  • 1 tsp maple syrup or honey

  • 1 Tbsp Gelatin 

  • 1 tsp cinnamon

  • 1/2 tsp ground ginger

  • 1/2 tsp nutmeg (remove if AIP)


  1. Whisk all of the ingredients together in a medium saucepan. Heat until hot to the touch. (Do not boil!)

  2. Pour into a glass container or mason jars and refrigerate for at least 4 hours. Serve with desired toppings (we like raisins, apples, walnuts or shredded coconut!)

Vegan Oatmeal Bowl
  • 1 cup Gluten-Free Oats

  • 1 - 2 tbsp Maple Syrup

  • 1 tsp Cinnamon

  • 1 tsp Vanilla Extract

  • Pinch Salt

  • 1 cup Plant-Based Milk

  • 1 cup Water

  • berries, for topping

  • Combine oats, maple syrup, cinnamon, vanilla, salt, milk and water in small pot.

  • Transfer the pot to a stovetop. Cook over medium heat, stirring frequently to make sure the oatmeal does not stick to the bottom of the pot.

  • Cook until thick and creamy, about 5 minutes.

  • Transfer oatmeal to bowls. Add toppings. Enjoy!

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Italian Buddha Bowl

*** Family FAV!**

(Gluten Free, AIP, Dairy Free, Paleo)
serves 4

1/4 cup fresh or dried parsley
1 Tbsp basil, dried
1/2 tsp onion powder
1/8 to 1/4 tsp garlic powder
1/2 to 3/4 tsp sea salt
1/4 tsp crushed red pepper (For AIP: omit)
3 Tbsp lemon juice
3 Tbsp apple cider vinegar
1/4 cup coconut milk, canned
1/2 cup olive oil

1.25 lb ground beef
1/2 to 1 tsp sea salt
1 egg (can substitute 1 Tbsp olive oil)
2 Tb cassava flour
1/4 to 1/2 tsp garlic powder
2 tsp sage, dried
1 Tb basil, dried
1 tsp anise seeds (For AIP: omit)
2 tsp caraway seeds (For AIP: omit)
2 tsp fennel seeds (For AIP: omit)

2 Tbsp ghee or other cooking fat
1.5 lb white sweet potato potatoes, diced
1 medium sweet onion, largely chopped
1 Tbsp avocado oil
1.5 lb zucchini or summer squash, 2" chopped
Sea salt and pepper to taste
1.5 Tbsp Italian Seasoning
1/4 tsp garlic powder


1. Heat oven to 425 F
2. Make the dressing: Add all ingredients to a food processor or blender and process until well-blended. Store in fridge until ready to use.
3. Now make the Buddha bowl ingredients:
- Spread ghee or cooking fat on the bottom a large pan or cookie sheet. Add potatoes and onions and toss to coat in fat. Bake for 15 minutes.
- While baking, add all meatball ingredients to a food processor or large mixing bowl.
- Pulse or gently mix until just barely combined.
4. Remove veggies from oven after 15 minutes.
5. Season with salt and pepper, then move them to one side of the pan with a spatula.
6. Roll up small bite-sized meatballs and add the meatballs directly to the empty side of the pan.
7. Place the pan back in the oven for 10 minutes.
8. Chop up the remaining veggies while the meatballs cook.
9. Remove pan from oven when the time is up, and move the meatballs next to the potatoes in the pan.
10. Add the remaining vegetables to the empty part of the pan. Drizzle them with olive oil, and season them with salt and pepper then toss with your spatula.
11. Sprinkle Italian seasoning and garlic powder over the entire dish, then place back in the oven for 10 to 15 minutes or until remaining veggies are cooked through to your liking.
12. Serve in a large bowl, drizzled over at the last minute with the dressing.


Taken and modified from

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