Blog : soy free

Nut-Free Sandwich Bread

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Nut-Free Sandwich Bread

We’ve been busy recipe testing and enjoying all the test batches! While many of you are enjoying our Fresh Baked Bread in Healthy Comforts Cookbook, we have had quite a few requests asking for a nut free version as so many of you have a nut allergy. So, we got busy recipe testing making sure that the end product was soft and chewy on the inside and crusty on the outside. We added unflavoured gelatin not only for the health benefits (to strengthen hair, skin, nails, and heal the gut), but this ingredient allowed us to reduce the amount of eggs this recipe would need while lending to the texture and elasticity!

Here’s How:


  1. 1 Tablespoon of unflavoured gelatin (such as Great Lakes Brand)
  2. 3 Tablespoons of cold water
  3. 3 Tablespoons of hot water
  4. 4 eggs, separated
  5. 3 Tablespoons of avocado or olive oil
  6. 1 ½ cups of arrowroot powder/flour
  7. 2 Tablespoons of coconut flour
  8. 1/2 Teaspoon of unrefined salt
  9. 1 Teaspoon of baking soda
  10. 2 Teaspoons of apple cider vinegar



  1. Preheat oven to 350F.
  2. Line a 5×8 inch loaf pan with parchment paper and set aside.
  3. Separate the egg whites from the egg yolks.
  4. In the bowl of a stand mixer or hand mixer add the cold water and sprinkle the gelatin over top. Allow the gelatin to sit for 5 minutes in order to bloom.
  5. Turn the mixer on low speed and add the hot water one tablespoon at a time, then increase the speed to medium high. Make sure all the gelatin has completely dissolved.
  6. Add the 4 egg whites and beat until the eggs are frothy.
  7. Add the egg yolks, and oil.
  8. Reduce speed and add the arrowroot powder, coconut flour and salt. Slowly increase speed.
  9. In a small bowl add the baking soda and apple cider vinegar, it will start to froth which is exactly what you want (this acts as a leavening agent). Give it a stir and add it to the stand mixer.
  10. Mix, and make sure all the ingredients are well incorporated.
  11. Transfer batter to the prepared pan.
  12. Bake for 70 minutes.
  13. Remove from the oven and allow to cool completely before slicing.
  14. Store in the refrigerator or slice the bread, and store in the freezer.


** This bread can also be made into a sun-dried tomato and olive loaf by adding half cup of each **



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.




Lemon Chicken

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This zesty lemon chicken is quick, easy and delicious!!

Life is busy, I get it. Yet we still need awesome dishes that are not only ready in 30 minutes but nutritious as well.  The Lemon Chicken will not disappoint!



 Here’s How:

  • 5-6 chicken breast cut in half
  • Unrefined salt/pepper
  • ½ cup coconut flour for dredging chicken
  • 2 Tablespoons of unrefined coconut oil or ghee
  • 1 cup organic chicken broth
  • Juice of one whole lemon, want to pucker your lips more? Add lemon zest!
  • Handful of fresh parsleyline-separator-green


  1. In a bowl or platter, add your coconut flour and set aside.IMG_6305
  2. Season each piece of chicken with salt and pepper
  3. Heat a skillet over med/high heat and add coconut oil/or ghee.
  4. While oil is heating, dredge chicken in coconut flour and add to heated pan. Cook for only a couple of seconds, just enough to have the coconut flour adhere to
    the chicken.  Cook in small patches, remove from skillet and continue until all the chicken has been lightly cooked.IMG_6306
  5. Place all the chicken back in the pan and add parsley, chicken broth and the juice of a whole lemon, and the lemon zest if adding.

Reduce heat to mediumIMG_6312 heat, cover and finish cooking the chicken until tender and cooked through.

Serve with a side of green bean salad and caulimash.  Enjoy!


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!

Cajun Shrimp and “Grits”

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It’s amazing how many dishes you can make with cauliflower, all you need is a little imagination. Not only is it versatile but it’s full of nutrients. A member of the cancer-fighting cruciferous family of vegetables, cauliflower provides your body with impressive amounts of Vitamin C, Vitamin K, beta-carotene, supports healthy digestion and detoxification.  Cauliflower is anti-inflammatory and is rich in antioxidants. Has nutrients that help boost both heart and brain health.

This Shrimp and Grits recipe– Paleo style of course, is full of flavour and makes a hearty and satisfying dish!

Cajun Shrimp and “Grits”



Start by making the Cajun seasoning:

  • 1 teaspoon unrefined saltIMG_6334
  • 1 ¼ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • 1 ¼ teaspoon paprika
  • ½ teaspoon cayenne pepper
  • ½ teaspoon dried thyme

Combine together and set aside.  Left overs can be stored in a mason jar for later use.

*NOTE: This is not very spicy, just enough of a kick.  If you prefer it spicier, increase your cayenne pepper to 1 ½ teaspoon and chili flakes.

For the “Grits”:

  • 2 small or 1 large head of cauliflower, washed and cut into florets
  • ½ cup of water to steam cauliflower
  • 1 tablespoon of coconut or almond milk
  • 2 tablespoon Ghee/butter or coconut/olive oil (the Ghee or Butter if you can tolerate it gives it a creamy and delicious texture.
  • 1 teaspoon of unrefined salt/and pepper to taste
  • 3 tablespoon of coconut flour

For the Shrimp:

  • 1 pound of shrimp, peeled and deveined
  • Cajun seasoning blend
  • 1 heaping tablespoon of coconut oil or Ghee


  • long green onions chopped for garnish and more flavour.


For the Grits:

  1. Place the cauliflower in a large pot with ½ cup of water and steam on medium heat until
    the cauliflower is fork tender. Drain well and place in food processor with the rest of the ingredients. Pulse until smooth and silky, set aside.

For the Shrimp:

  1. Dry the shrimp and season with the Cajun spice blend you made earlier.
  2. In a pan over medium/high
    heat add 1 heaping tablespoon of coconut oil or Ghee.
  3. Cook shrimp until they pink in colour, careful not to over cook.



Portion “grits” into each bowl, add the shrimp and garnish with green onion!




Cashew Butter Cookies

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If you follow me on social media then you know that I take tremendous pleasure in taking classic dishes and re-creating them for the sake of my health, without sacrificing on flavour. These cashew butter cookies are free from most common allergens: soy, wheat, gluten, dairy, refined sugar, eggs and peanuts. They are unbelievably delicious, quick and easy to make. 15 minutes from start to finish.




Here’s How:


  1. ¾ cup almond flour
  2. 2 tablespoons coconut flour
  3. ½ teaspoon aluminum free baking soda
  4. ¼ teaspoon unrefined salt
  5. ½ cup cashew butter
  6. ¼ cup coconut nectar or (honey/maple syrup/medjool dates)
  7. 2 tablespoons coconut oil or Ghee
  8. 1 teaspoon vanilla extract
  9. ¼ cup pecan piecesline-separator-green


  1. Preheat oven to 350F, line a baking sheet with parchment paper and set aside.
  2. In a food processor place almond flour, coconut flour, baking soda and salt. Pulse to combine.IMG_6235
  3. Add the rest of ingredients and pulse until dough is formed.
  4. Place half a tablespoon of dough onto parchment paper and press slightly.


Bake for 8-9 minutes and cool completely.

Makes a baker’s dozen – 13