The Real Food Guide

Learn More About Wellness through Real Food

Make your own probiotic foods, fearlessly!



Even if you’re not immersed in the realm of ‘real food’ or natural health, you’ll know that there are plenty of commercial yogurt companies trying to sell you on their products based on the billions of good bacteria it has. Not sure what the benefits of good bacteria are? Read about “Good bacteria, best probiotics and what they can do for you”, and come back! While it might seem obvious then that probiotics will help to heal your leaky gut, their benefits can actually extend beyond gut health. For example, they can help in less obvious ways such as with depression, congestion, acne, immune health, and allergies.

It seems that when you mention probiotics, most people will think of yogurt. While yogurt can be a great source of probiotic bacteria, they can be problematic if you can’t tolerate any dairy, and many of these are loaded with sugar. Other foods, such as kimchi or sauerkraut can be full of good bacteria if you make them yourself. However, be aware that commercial versions are often pasteurized, effectively killing the bacteria, and removing any of the probiotic benefit.

While at first it seems a little daunting, it turns out that making your own probiotic, fermented foods is relatively easy! I know this because well, I used to think that it was worth the exorbitant amount for unpasteurized sauerkraut purchased from the healthfood store, when it turns out with some basic equipment (a mason jar, a knife, a cutting board, a funnel), and some time, you can do it yourself for a lot less money.

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September 17 |

Top 11 “Health Foods” That Can Kill You


Top 11 Health Foods That Can Kill YouEditor’s Note: This article originally appeared on Kris Gunnars’ site, Authority Nutrition. Being immersed in “real food”, I sometimes forget that the marketing messages that are prevalent in our society have people stuck in a mindset when it comes to certain so-called healthy foods. Recently, I had a discussion with a friend who could not wrap her head around the fact that I don’t eat “breakfast” foods – cereal, oatmeal, toast or eggs due to food sensitivities. It seemed like a completely foreign idea that someone like me could survive and be healthy! It is for her, that I share this post!


Nutrition is full of nonsense. You will find bold health claims for all kinds of foods, most often based on zero evidence. Here are the top 11 “health foods” that are actually very harmful.

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September 10 |

Q & A with Real Food Producer: U-RAAW!


Real Food Q&A with U-RAAW!'s Adam Franklin
The Real Food Guide BarsEditor’s Note: A while back Adam Franklin of U-RAAW! offered to send me a box of custom-made energy bars. Once I learned that they were made with raw, quality ingredients, and from the city where I went to university, I had to try them. My custom bars had dates, sunflower butter, sprouted chia powder, clover honey, chocolate chips, vanilla extra and cacao. The fun part was, not only did the bars come in exactly the flavor I chose, I also got to name them too! They tasted amazing. The only problem I had with these real food bars was that they went a little too quickly once my son got his hands on them. Since my bars were nut-free, they made for a good treat to include with school lunhces. They were also a good substitute for homemade snacks when I didn’t have time to make my own. They’re so good that I wanted to help Adam spread the word about his biz, and I asked him a few questions about it, and his real food philosophy. Once you’ve read all about Adam and U-RAAW!, you’ll want to enter the giveaway at the bottom of the post for a chance to win your own box of custom energy bars and more!

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August 27 |

Cherry blossom popsicles (AIP, Paleo, Vegan)


Cherry Blossom Popsicles - Paleo AIP VeganIt’s been one HOT summer, save for a week of (much welcomed) cooler weather… and I have NO complaints about any of it. :) Being in Canada, we actually get our fair share of heat and humidity, because it isn’t always the Great White North. One way I’ve been cooling off lately is making different frozen treats – so many, in fact, that I recently partnered with Jennifer Robins of Predominantly Paleo to make a whole book of them. What sets our book, ‘We Can ALL Scream for Ice Cream’ apart from many others, however, is that our treats are all Paleo Autoimmune Protocol (AIP) friendly! For me, these recipes are purely selfish, since I’m among the growing number in the Paleo community who have found even further improvements to health by cutting out inflammatory foods like eggs, nuts, seeds and nightshades.

Now these popsicles aren’t in the book, but they are AIP friendly! (Thankfully, I can actually tolerate chocolate, but I know that many who follow AIP can’t successfully re-introduce chocolate, so these are actually made with carob powder. If you can tolerate cocoa, you can certainly use it instead).

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August 20 |
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