Pumpkin Cranberry Bread
1 1/2 cups grain free flour (gluten free, almond, etc.)
1/2 cup coconut flour
5 teaspoons pumpkin pie spice (3 1/2 teaspoons cinnamon, 1 teaspoon nutmeg, 1/2 teaspoon ground clove)
2 teaspoons baking soda
1 teaspoon kosher salt
1 (15 ounce) can pumpkin puree
4 large eggs
1/2 cup maple syrup
5 tablespoons butter, melted (or coconut oil)
2 teaspoons pure vanilla extract
2/3 to 1 cup dried cranberries
1 teaspoon apple cider vinegar
Preheat oven to 350 degrees F (175 degrees C). Line a 9x5inch loaf pan baking parchment(or butter it).
Stir flour of choice, coconut flour, pumpkin pie spice(s), baking soda, and kosher salt
together in a bowl with a whisk to mix.
Beat pumpkin puree, eggs, maple syrup, butter/coconut oil, and vanilla extract together in a separate bowl until
smooth; add to the flour mixture and gently stir just until the dry ingredients are moistened.
Add cranberries and vinegar, then stir to evenly distribute. Pour the batter into the prepared loaf pan.
Bake in the preheated oven until a toothpick inserted into the center comes out clean, 55 to 70 minutes.
Cool in the pan 15 to 20 minutes before removing to cool completely on a wire rack.

Roasted Vegetable Salad

1. Roast Carrots and Turnips

  •  Preheat oven 425 degrees
  • peel and chop turnips into chunks
  • chop Carrots into chunks
  • drizzle with olive oil,
  • Add spices    salt, pepper, garlic, paprika, cumin, turmeric
  • add spicy paprika or other spicy hot spice
  • Roast for 40 minutes

2.     Pull out and let cool

3. cook bacon until crispy.

4. Mix with Mayo

  • Pour veges into a bowl
  • crumble bacon
  • add chopped onion (op)
  • Add mayo to taste



Primal Potato Salad

14 potatoes
8 eggs hard-boiled
1 can of canned tuna or Salmon
2 cups of chopped celery
1 cup of chopped onion
1 cup of peas
Spices: paprika, garlic, blk pepper, tumeric, pinch of salt

Boil potatoes, peel and chop into pieces
Boil eggs, peel and chop
Chop vegetables and add
Add peas and spices
Add mayo
Mix well and refrigerate

Cabbage rolls

I never used to call them cabbage rolls, growing up, my mom always called them pigs in a blanket.
So once i got married i decided to share one of my favorite winter meals.  My hubby was so excited when he heard what I was making for dinner…..
And he was just as disappointed when what i served was not little sausages wrapped in pancakes.  Lol

1 head of cabbage boiled until flexible.
2-3 cloves of garlic minced
1 onion minced
1/4 cup of parmesan cheese
1lb ground pork (i used pork sausage this time)
1 lb ground beef
Grated cheese
Roasted tomatoes,  a can of sauce or left over Spaghetti sauce.                                       Grated cheese.


Boil cabbage, core and separate leaves
Set aside
In a bowl mix spices (oregano, basil, salt, pepper, fennel, crushed red pepper), Parmesan cheese, and meats together.
In the old days we would add rice to stretch
Mix well
Pull out a couple of baking dishes.
Preheat oven to 350 degrees
Spoon meat into cabbage leave and roll tight.  Place roll in pan.
Fill pan, top with sauce or roasted tomatoes and sprinkle lightly with cheese.
Bake for 1.5 to 2 hours and test a small roll


Often served with mashed potatoes or mashed cauliflower.

Chocolate ice cream

2 – 3 bananas
9-12 dates
1/2 cup half and half
1/4 cup of cocoa
1/4 cup whey protein

Blend in nutra-bullet, good quality blender, Or food processor
Freeze solid and enjoy

Note: we usually freeze our bananas first but that only works if you use the nuto-bullet. 

Teriyaki sauce

I used the basic recipe from Dani Meyer and adjusted it for my own tastes.

2 tablespoons butter or sesame oil
1/4 cup soy sauce
1/2 cup pineapple juice
2 tablespoons of arrowroot
1 tablespoon grated or minced ginger
1 large clove of garlic minced
3-5 tablespoons of honey

Optional:  diced onions or crushed pineapple

Heat oil
Whisk in arrowroot
Add soy, pineapple juice, honey, garlic and ginger
Reduce until desired thickness

Thin it can be used as a marinade
Thicker as a glaze

Tabouli Salad

Tomato (Roma)
Olive oil
Salt & Pepper to taste
Feta cheese (optional)

In the food processor Pulse the Parsley and kale until finely chopped.  Add to the bowl.
Next, Pulse the onion and garlic until finely chopped.  add to the bowl and mix well.
Next, Pulse the Cashews  and add to the bowl.  add to the bowl and mix well.
Seed the Tomatoes and skin the cucumber and chop fine by hand
Mix well,

Add Olive oil, Lemon Juice (better to be the juice of one lemon, but concentrate will do in a pinch) and salt and pepper to taste.
I had finely chopped feta cheese to the mixture for my own tastes.

Let sit over night (my own preference) to let the flavors blend.