Blog : comfort foods

Vegetable Soup – Thai Style

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If you told me even a year ago I would gravitate towards turmeric and coconut, I would have said you’re off your rocker!!  But, its amazing when you strip your taste buds of processed foods and start eating whole foods what starts to taste delicious.  You’ll naturally begin to crave…yes, crave healthy foods.

This soup is super quick to make, ready in half hour, and the taste is nothing short of amazing, satisfying, rich, creamy, and super healthy.  Filled with phytonutrients from broccoli and cauliflower (rich in vitamins, minerals and have a strong, positive impact on our body’s detoxification system), healthy fats, immune boosting, and anti-inflammatory turmeric, and digestive healthy ginger.

Vegetable Soup – Thai Style




  • 2 ½ cups frozen or fresh broccoli, and cauliflower
  • 1 medium zucchini, cut into one inch pieces
  • 2 tbsp coconut or olive oil
  • 1 small onion chopped
  • 2 cloves of garlic chopped
  • 2 cups homemade or store bought organic chicken broth (vegan’s and vegetarian’s substitute with vegetable broth)
  • 1 can coconut milk
  • 2 tsp turmeric
  • ½ – 1 tsp ground ginger
  • 1 red Thai chili pepper


Here’s how:

  • Heat oil in medium saucepan, add onions and garlic. You just want to cook them long enough to sweat them not darken.
  • Add all your vegetables along with chicken broth, coconut milk, turmeric, ginger, red Thai chili pepper, salt and pepper.
  • Cook until vegetables are tender.

To puree you can either use an Emerson blender or a regular blender, process until smooth and creamy.


Optional: Add a dollop of coconut cream for extra healthy fats and creaminess.




Paleo Pizza Crust

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because we can never have enough gluten/dairy/yeast free pizza! Here’s an easy and quick recipe that is every bit satisfying. Ready in 30 minutes from start to finish…pizza delivery can’t even guarantee that!!

Paleo Pizza Crust



  • 1 ½ cups of arrowroot powder
  • ½ cup of coconut flour
  • ½ tsp unrefined salt
  • 2 eggs
  • 3 tbsp olive oil
  • ½ cup of water


Here’s how:

Preheat oven to 400F, line a baking pan with parchment paper and set aside.

  1. Mix dry ingredients together, set asideIMG_6460
  2. Combine wet ingredients together and add to dry mixture, mix together until you get a dough consistency
  3. Transfer dough to parchment lined baking pan. Using your hands press and shape to the outer edges of pan.  You may need to wet your hands with a little bit of water.
  4. Bake at 400F for 15-20 minutes, pull out of the oven, and turn to broil. Add your desired toppings and return to oven and broil for 5 minutes.
  5. Remove from oven, serve immediately!

You may also divide dough and make individual personal pizzas!

Tip: To keep this a quick week night meal, I always have pizza sauce made and frozen in small batches. 

Toppings: Grass-fed sausage, green peppers, red onion, cashew cheese and some greens such as spinach or arugula.



Chicken Cacciatore

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Chicken Cacciatore on a bed of “polenta” – no corn of course!  This dish hails from Italy, where it’s common, comforting and inexpensive.  My take on this homey dish will not disappoint, full of flavour, satiating and satisfying.

Chicken Cacciatore


Here’s how:

For the “polenta” you will need:

  • 2 small or 1 large cauliflower, washed and cut into florets.
  • 2 tabelspoon of Ghee/butter/coconut or olive oil (Ghee gives it the most amazing flavour and velvety texture
  • Unrefined salt and pepper
  • 1 tablespoon of coconut/or almond milk
  • ½ cup of water to steam the cauliflower

For the Cacciatore you will need:

  • 5-6 chicken breast, cut into bite size pieces
  • One yeast free organic bouillon cube
  • 2 green peppers sliced deseeded and sliced
  • 2 cubanelle sweet pepper deseeded and sliced
  • 1 onion yellow onion diced
  • 1-2 garlic cloves
  • One small can of diced tomatoes/or 4-5 fresh tomato
  • ½ cup of water
  • 1 teaspoon dried oregano
  • Unrefined salt/pepper to taste
  • 1-2 tablespoon of coconut/olive oil or Ghee



For the “polenta”:

  1. In a large pot, add the ½ cup of water along with the cauliflower. Steam the cauliflower until fork tender. Once tender, drain well and add to food processor along with the remainder of the ingredients.  Process until very smooth and creamy. Set aside!

For the Cacciatore:

  1. Add 1-2 tablespoon of coconut/olive oil or ghee to large skillet, add diced chicken until slightly browned.
  2. Add remainder of ingredients, cover and sautee until chicken is cooked through and vegetables are tender.

Put it together:

Heat the polenta in a small saucepan, then scoop into bowls, and top with chicken cacciatore.

Serve with a large salad, Enjoy!

Allergen Free Shepherd’s Pie

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The ingredients in this recipe are free from the most common allergens. Free from dairy, gluten, wheat, soy, starches and refined sugar.

Most of my recipes are Candida/parasite friendly (this is something that is very prevalent in my office), also perfect if you are wanting or needing to start eating a clean diet.  Hope you enjoy it as much as my family and I do!

Allergen-free Shepherd’s PieIMG_6212

For the meat mixture:

  1. 2 pounds of lean ground turkey
  2. 1 cup organic chicken broth
  3. 1 Tablespoon coconut amino (soya sauce substitute)
  4. Unrefined salt/pepper to taste
  5. 2 ½ cups of vegetables (I use cauliflower, broccoli, green beans, carrots) do not use cooked carrots if you are on a candida or parasite cleanse until you have successfully completed the program.
  6. 1 small can of tomato paste (156 ml)
  7. 1 large onion, diced.
  8. 2 tablespoon olive or coconut oil

For the Cauli-mash:

  1. 2 small cauliflower
  2. 1 Tablespoon coconut milk
  3. 3 Tablespoons Ghee (or coconut butter, but the Ghee gives it not only a wonderful taste but texture as well. Ghee is butter that has been separated from the protein which is what usually causes dairy intolerances or allergies.)
  4. Unrefined salt/pepper to taste


  • 2 tablespoons nutritional yeast
  • Paprika


Directions for meat mixture:

  • In a large skillet add two tablespoons of coconut or olive oil, add diced onion, cook until translucent.
  • Add Turkey, cook until browned, add tomato paste, broth, coconut amino, salt, pepper and vegetables.
  • Cook until vegetables are slightly tender but still crisp and set aside.

Directions for cauli-mash:

  • Cut and wash cauliflower, add to large pot with one cup of water (to steam).
  • Cook until tender, drain well.
  • Add cauliflower, coconut milk, ghee, salt and pepper to food processor. Blend until creamy.

To assemble:

– In a casserole dish, use coconut oil or non-stick spray to coat the bottom of dish.

  • Add meat mixture, then layer the cauli-mash – spreading a layer over meat mixture.
  • Optional – sprinkle 2 tablespoons of nutritional yeast and paprika over the cauli-mash.

Bake at 350F for 30-40 minutes, I like to broil for a few minutes at the end just to add some colour.