75+ Grain-Free, Paleo Pumpkin Recipes

Now that it’s officially fall, I feel like I’m finally allowed to let go of the notion that there is any summer left, and I can enjoy all that autumn has to offer. It feels a little wrong to me to be sipping a pumpkin spiced latte when the leaves on the tree haven’t started to change. But, now that the autumnal equinox has past, I can officially PUMPKIN ALL THE THINGS. It happens every year – last year, it was just the latte and the pie. But this year, I unearthed a LOT, and I do mean A LOT of grain-free pumpkin recipes – probably enough to turn you orange! So if you enjoy this season gourd, check these out. (If you happen upon this and it’s not pumpkin season, you can always use canned pumpkin or even other squashes in its place!)

Make your own Pumpkin Base

Homemade Pumpkin Purée from Live Simply

Spiced Pumpkin Butter from Nummy for My Tummy

Savory or “Not Dessert” Dishes

Thai Pumpkin Chicken Curry by My Heart Beets

Creamy Pumpkin Chicken Casserole by My Heart Beets

Warm Pumpkin Apple Harvest Salad by The Urban Ecolife

Pumpkin Purée from Hollywood Homestead

Cream of Pumpkin Soup from Oh Snap! Let’s Eat!

Grain-free Stuffed Pumpkin from Eat Your Beets

Chocoate Chipotle Pumpkin Chili from Storybook Reality

Creamy Paleo Pumpkin Pasta with Chicken from Once a Month Meals


Apple Butter Pumpkin Pie from My Heart Beets

Mini Paleo Pumpkin Pies from South Beach Primal

Pumpkin Pie Mini Tarts from Life Made Full

Pumpkin Chiffon Mouse from The Urban EcoLife

Paleo Pumpkin Pie from Hollywood Homestead

Egg-free, nut-free Mini Pumpkin Pie Recipe from the Real Food Guide

Breads, Muffins and Cakes

Pumpkin Muffins from Katherine Mossop

Pumpkin Chocolate Chip Bread from Gutsy By Nature

Pumpkin Spice Bread Recipe from Delicious Obsessions

Pumpkin Spice Muffins from Delicious Obsessions

Low Carb Pumpkin Bagels from Beauty and the Foodie

Pumpkin Chocolate Chip Muffins from Zenbelly

Spiced Pumpkin Bread from South Beach Primal

Pumpkin Butter Cinnamon Rolls from South Beach Primal

Pumpkin Ginger Muffins from Veggie Staples

Maple Pumpkin Mug Cake from Nummy for My Tummy

Paleo Pumpkin Bundt Cake with Coconut Cream Glaze from Life Made Full

Pumpkin Roll from Primally Inspired

Pumpkin Bread with Caramel Glaze from Primally Inspired

Pumpkin Tea Cakes from Paleo Kitchen Lab

Paleo Pumpkin Muffins from Hollywood Homestead

Paleo Pumpkin Cake in a Cup from Oh Snap! Let’s Eat!

Creamy Caramel Pumpkin Cake from Beauty and the Foodie

Pumpkin Poppers from GAPS Diet Journey

GAPS-friendly Pumpkin Bread from GAPS Diet Journey


Pumpkin Pecan Brownies from Nummy for My Tummy

“Peanut Butter” Pumpkin Brownies from Paleo in PDX


Pumpkin Cranberry Bars from Gutsy by Nature

Paleo Pumpkin Bars with Vanilla Frosting from Paleo Cupboard

Pumpkin Caramel Bars from Paleo in PDX

“Paleo-fied” Pumpkin Pie Bars from Life Made Full

Lightly Sweetened Paleo Pumpkin Pie Bars from Canada Girl Eats Paleo

Pumpkin Bar Recipe from Wellness and Workouts


Pumpkin Chocolate Chip Cookies from Wellness and Workouts

Frosted Pumpkin Cookies (nut-free, sugar-free) from Just Enjoy Food

Pumpkin Cloud Cookies from Life Made Full


Crustless Pumpkin Cheesecake Bars from Delicious Obsessions

Paleo Pumpkin Cheesecake from A Girl Worth Saving

Dairy-free Pumpkin Pie Cheesecake Cups from Primally Inspired


Pumpkin Pie Chia Seed Pudding from Real Food RN

Pumpkin Panna Cotta from Zenbelly

Pumpkin Pudding from Wellness and Workouts

Coconut Milk Pumpkin Pie Custard from GAPS Diet Journey


Pumpkin Waffles from Colorful Eats

Paleo Baked Pumpkin French Toast from Popular Paleo

Cavegirl Pumpkin Cereal from Cavegirl Cuisine

Pumpkin Spice Dutch Baby from Savory Lotus

Chocolate Stuffed Pancakes from Butter Nutrition

Other Pumpkin Treats

Pumpkin Empanadas with Salted Caramel Drizzle from Predominantly Paleo

Secret Ingredient Pumpkin Cinnamon Hummus from Veggie Staples

Pumpkin Pie Bliss Balls from The Urban Ecolife

Pumpkin Ice Cream from Real Food RN

Pumpkin Spice Sugar Cookies from Veggie Staples

Pumpkin Fudge from Wellness and Workouts

No-Bake Mini Pumpkin Bites from Savory Lotus

Pumpkin Espresso Hazelnut Fudge from Grok Grub

Chocolate Pumpkin Candies from Veggie Staples

Pumpkin seeds

Curry spiced Pumpkin Seeds from Real Food RN

Chewy Pumpkin Spice Candy from Delicious Obsessions

Pumpkin Spice Granola Crunch from Colorful Eats

Pumpkin Pie Fruit & Nut Bars from Peace, Love and Low Carb


Pumpkin Spice Latte from The Real Food Guide

Pumpkin Chai Latte from South Beach Primal

Pumpkin Pie Smoothie with a Surprise Ingredient from Mary Vance

Pumpkin Pie Smoothie from Weight Loss Laboratory

Pumpkin Coconut Smoothie from GAPS Diet Journey

Pumpkin Hot Cocoa from GAPS Diet Journey

Read more: http://www.healthyitips.info/paleo-pumpkin-recipes/#ixzz6GyOH4iVC


25+ Grain-free, dairy-free, nut-free Paleo school lunch and snack ideas

September means that it’s officially back-to-school routines and with that comes all the joys (or headaches?) of packing lunches. Now that my son is getting older, we’re trying to get him more involved in making his own lunches.

For us, it’s easy enough to include a protein and veggies, since the protein included in his typical lunch is usually leftover roasted chicken or stew or some other dish from last-night’s dinner that we warm up and put in an insulated container. But, if you’re stuck for ideas beyond leftovers, I’ve included some options for those below too.

Veggies can be as simple as cutting up raw mushrooms, cucumbers, or carrots, a handful of cherry tomatoes or some combination of the like. Kale Chips (this recipe from Whole New Mom), are also a favorite. When the weather gets cooler, a thermos of soup (like this creamy leek soup) is always comforting.

One of our earliest challenges, in going grain-free as a household though, was finding little snack-y extras to include. Don’t get me wrong – there is plenty of fruit included as ‘snacks’. My son loves his fruit and could (and probably does) eat his weight in apples and bananas. But, it can be hard for a kid who is eating “clean”, to look around and see his classmates munching away on candy fruit snacks, cookies and the like.

To make things easier for us and other ‘Paleo’ families, I’ve rounded-up some of my family’s favorite school lunch and snack recipes, and those of some of my favorite bloggers. These lunch and snack recipes are grain-free, and nut-free, since many classrooms these days prohibit nuts.

Protein options for lunch:

As I said before, more often than not, set aside leftovers for lunch the next day. One of our favorite things to do is batch-cook a bunch of meatballs on the weekend for using in lunches for the upcoming week. The great thing is meatballs freeze well too! In a pinch, there’s always the last minute boiled eggs, or some good quality deli-meats like roast beef, salami etc. Check the list for some other awesome ideas:


Paleo Cantonese Chow Mein Recipe

I have to confess that I approach Chinese-style cooking with much the same attitude as my parents – chop a bunch of ingredients, toss them in, taste, season and voilà! Dinner! So I was inspired when I saw A Girl Worth Saving’s Paleo Crispy Noodle recipe, I wanted to make my own real food, safe-for-me-to-eat, Cantonese Chow Mein. Basically, this recipe is me throwing together ingredients that are typical to Chinese stir-frying and tossing them together and declaring it delicious.

And here’s the thing – that’s the way I think more people should approach cooking. Buy real, whole food ingredients. Toss them together. Season them. See what happens! This is why, you’ll see that the recipe below includes an ingredient that’s probably never seen in real Chinese cooking – nutritional yeast. I added the nutritional yeast to the spiralized turnip noodles because it worked in giving the noodles a more savory, ‘umami’ flavour. So how authentic is this recipe? Well, my mama will probably say it’s not, especially because of this ‘special’ ingredient. After all, she did say my ‘char siu’ recipe was a little lacking in authenticity 😉 But for me, it works, so I write it down in hopes that I’ll be able to re-create it again when I want to.

I digress. This recipe isn’t going to be the same as your Chinese take-out version of Cantonese Chow Mein. While I love my spiralizer, and it’s a great way to make ‘noodles’ out of all sorts of vegetables, if you know what real, authentic Cantonese Chow Mein tastes like, this will merely be ‘good enough’ if you’ve got a craving. And that’s okay by me, if it means that I can satisfy a craving without breaking out in to a rash. If nothing else, I hope this recipe of sorts encourages you to get cooking and experimenting!

If your experiments work, great! Write it down! Make it again! If it doesn’t work, try and rescue it with different seasonings, or vow never to make it again and pretend like it didn’t happen 😉 That’s the amazing thing about cooking with real food though – it’s just food. You’ll have to eat again. Don’t get too caught up in the pomp and circumstance of it all, especially if you’re just cooking a day-to-day meal.



  • 2 medium lo bak (daikon) radish or 8-10 white turnips
  • 1/2 tsp sea salt
  • 2 tbsp nutritional yeast
  • 1/4 cup melted coconut oil or your cooking fat of choice, additional 1-2 tbsp oil or fat for stir-frying
  • 1 lb frozen shrimp and scallops
  • 2 large carrots, sliced
  • 1 lb baby bok choy
  • 1 can of sliced water chestnuts, drained
  • 1-1/2 tsp of white pepper (omit for AIP)
  • 1-1/2 tsp of sea salt
  • 1-1/2 tsp of grated ginger
  • 1-2 tbsp wheat-free soy sauce or coconut aminos
  • 6 oz char siu, sliced


  1. Preheat oven to 375F
  2. Wash, peel and spiralize the lo bak (daikon) or turnips. (The daikon has a milder taste, while the turnips have a more distinctive turnip flavor. Alternatively, you can do a mixture of both daikon and turnips.)
  3. Coat your spiralized turnips or daikon with melted coconut oil, sea salt and nutritional yeast. Bake for 35 minutes, flipping your noodles about half-way through the baking time.
  4. After you’ve flipped your noodles, about half-way through the baking time, heat coconut oil in a wok on medium-high heat. Add your shrimp and scallops and stir-fry until the shrimp are translucent and slightly undercooked. Remove them from the wok and set aside.
  5. Add more coconut oil, and add your carrots, baby bok choy, water chestnuts and seasonings. Stir-fry until the baby bok choy are slightly wilted, but still bright green. Add the shrimp and scallops back in, and stir-fry them with the vegetables until the shrimp are cooked through.
  6. Plate your stir-fry on top of your noodles to serve.


5 Tips For How to Make Stir Fry Meals Healthy

I love a good stir fry, don’t you? So simple, easy, and delicious. Here are my top 5 tips for a healthy homemade stir fry!

1. Use coconut oil.

Not vegetable oil, canola oil, sunflower oil, or even olive oil. Coconut oil! Using the right fat is foundational for healthy cooking. Because coconut oil is mostly saturated, it’s heat stable. This makes it the safest option for frying. The same is true for other saturated fats from animals – butter, ghee, lard, etc – these are the ones you want to use for frying, grilling, and sautéeing.

Vegetable and seed oils are usually rancid (oxidized) when you purchase them, due to the high heat that’s involved in processing. These unsaturated fats are highly unstable when heated, and cause free radical damage in our bodies. Plus, they’re high in omega 6, which can lead to a deficiency in omega 3 and consequently, systemic inflammation.

My advice? Throw out your vegetable oils entirely, save your olive oil for salad dressings, and use healthy saturates like coconut oil or animal fats for your stir fry.

2. Skip the soy.

What? No soy sauce? You heard me correctly. I’m sure you’ve read debates on the issues surrounding soy: it’s a highly genetically modified crop, it can increase estrogen levels, it can inhibit thyroid function, it’s a legume and therefore difficult to digest…all of this information can be overwhelming.

So let me keep it simple for a moment. Above all else, avoid the regular ol’ soy sauce on your grocery store shelf. These commercial, non-traditional varieties are filled with additives like wheat, caramel colour, sodium benzoate, and other gross chemicals. So if you’ve got any bottles in your cupboard, toss ’em.

For me, while the downsides of soy generally outweigh any potential benefit, I don’t see an issue with a little soy consumption once in a while, provided it’s organic, non-GMO, and preferably fermented. You need to find what works for your body and what you can tolerate. Best options for your stir fry? Try organic wheat-free tamari, or use coconut aminos as a delicious soy-free substitute.

3. Steam fry.

Here’s a technique that will not only healthify your stir fry but probably improve the taste and texture. I’m no chef, but I believe this method is what you would call ‘braising’, wherein you use both dry and moist heat. After sautéeing in oil for a few minutes, throw in some liquid(s) of your choice (tamari, coconut aminos, bone broth, or my homemade almond sauce), then cover and let the steam finish the cooking. You don’t need too much liquid to do the job.

Think about it: if you were making a big stir fry using only oil, you’d need quite a bit in order to cook all of the ingredients at once. Let’s face it, we don’t want to drown our stir fry in excessive amounts of oil, even healthy coconut oil. Deep frying isn’t a great choice (duh), and I’ve found the results can be inconsistent and frustrating. Plus, steam frying is a great way to flavour your stir fry with delicious coconut aminos, or add some sweet nutrition with a little bone broth.

What I personally like to do is cook my harder textured veggies (carrots, celery, etc) first, and add the softer veggies (sliced mushrooms, zucchini, etc) with the liquid. I don’t bother trying to saute everything in oil because that has led to some soggy stir frys (boo). It all takes practice, but I’ve found this method works the best for me.

4. Don’t forget meat.

For a full and balanced meal, be sure to include chicken, beef, pork, shrimp, etc. Protein is essential at every meal because it’s what satiates us – veggies alone will leave you hungry and reaching for snacks a couple hours later.

What about tofu and tempeh? See my thoughts above about soy. Decide what works for you. In general though, animal proteins are more bioavailable, nutrient-dense, and don’t contain any worrisome phytates, lectins, or phytoestrogens, so that’s what I recommend. Choose grass fed, pasture raised, and chemical-free animal products when you can.

5. Make rice/noodle alternatives.

There’s a few reasons I encourage reducing consumption of grains. To sum up: they contain certain proteins (gluten is the most well known/studied) and other components (lectins, phytates, etc) which are incredibly hard for us to break down and can actually damage the gut lining. This leads to systemic inflammation and a whole slew of health problems and disorders.

The cool thing about reducing grain consumption is that it helps us increase our vegetable intake! Veggies are more nutrient-dense than grains, and don’t come with all the potential downsides. Try serving your stir fry over cauli-rice, zucchini noodles (aka zoodles), or spaghetti squash.

Now it’s time to hear from you lovely readers: what are your tips for making a healthy and delicious stir fry?


Grain-Free Simple Sweets – Made with 5 ingredients or less!

I’ve partnered with recipe master (mistress? whatever…), Ashley Thomas of My Heart Beets. And if you don’t already know, this girl knows her way around the kitchen! Ashley is awesome at whipping together ‘fancy’ dishes (you MUST check out Ashley’s butter chicken, or heck, any of her Indian food dishes), but she can also do simple, yet very delicious. Together, Ashley and I have put together over 30 recipes for simple sweet treats that you can make at home – all made with five ingredients or less!

If you’re new to the Paleo grain-free lifestyle, you’ll know how hard it can be to make the adjustment and leave behind the processed food and sweets. When the craving hits, sometimes you kind of wish you had a little something… but what? Thankfully, this ebook is just the answer, as you can enjoy refined-sugar-free sweets that are really easy to make and help indulge that craving, but in a much healthier, guilt-free way.

For a LIMITED TIME, you can get this eBook for over 60% off!!! BUT, you’ve got to order soon.

So what can you find in this eBook? All kinds of desserts!

Salted Chocolate Chip Cookies
Sweet Coconut Flour Bread
Mixed Berry Jam
Sunbutter Squares
Chocolate Chip Cookies
Buttery Caramel Sauce
Cinnamon Cookies
Salted Caramels
Pumpkin Seed Clusters


Paleo Autoimmune Protocol (AIP) friendly snacks

Living with food restrictions can BarefootProvisions_300x300_MelissaJnewfeel, well, restricting… especially when it comes to snacks. For those of us who are trying to lessen or eliminate chronic inflammation symptoms through the Paleo Autoimmune Protocol (AIP), it can sometimes seem daunting to figure out what kind of munchy thing to eat when you’re feeling a little peckish. After all, lunches and dinners can be pretty much “normal” in terms of eating a meat, and a salad or veggies (free of nightshades, of course). Breakfasts are certainly a little more challenging if you’re looking for grain-free, egg-free breakfasts, but with a little practice, you can get used to eating dinner for breakfast. But what do you do if you’re looking for AIP snacks that go beyond a piece of fruit or cut-up veggies?

No worries – I’ve got you covered with both recipes and *gasp* store-bought, AIP-compliant snacking options. Recently, the awesome people at Barefoot Provisions provided me with some AIP and allergen-friendly goodies from their store, and I’ve included some of those in amongst this list of AIP-friendly snacks.

Fruit & Veggies
Okay, these aren’t recipes, but everyone knows that if you’re looking for some good phytonutrients, to help boost your immune system, reach for some non-nightshade veggies like the good ol’ veggie snack standards of carrot and celery sticks. But you can also diversify to things like cucumbers, broccoli, cauliflower, radishes. If you’re like me, it’s much easier to eat raw veggies with a good dip (see below). Fruit is also a good snack option, but just remember that if you’re following AIP, you’ll want to make sure you don’t overdo it on the fructose. (Sarah Ballantyne, aka The Paleo Mom and author of The Paleo Approach recommends those with autoimmune and inflammation issues to limit their fructose intake to no more than 20g of fructose per day).

Dips recipes
In my humble opinion, dips make everything better. One of my favorite non-recipes for dip is chilling a can of coconut milk and using the coconut “cream” that forms, and just mixing that with plenty of sea salt and whatever herbs and spices I have on hand. So easy and delicious! If you’re looking for other more sophisticated dips, check these out:

Roasted parsnip hummus (omit sesame seeds if AIP) from Popular Paleo

Roasted beet dip from Autoimmune Paleo

Garlic ‘mayo’ from the Autoimmune Paleo Cookbook

Garlic cilantro vinaigrette from Predominantly Paleo

Avocado sardine tapenade from The Primitive Homemaker

Beef liver pâté from Gutsy by Nature

Blueberry balsamic beef liver pâté from The Primalist

Nightshade-free red salsa from He won’t know it’s Paleo

Avocado and lime vegetable dip from The Primitive Homemaker

AIP basil pesto from The Primordial Table

Persimmon salsa (omit jalapeño for AIP) from Stetted

Creamy turmeric sauce from Hollywood Homestead

Zesty ginger dressing from Cavewoman Café

Coconut milk caramel sauce from Simple Roots

Chips and crackers (good plain, or as crunchy dip enablers)
I thought AIP life without potato chips was going to be a sad, sad existence. And then I discovered some of these recipes that give the crunchy goodness of potato chips, but without the inflammation issues. A win-win, I say!

Sweet potato skins from Ditch the Wheat (Carol of Ditch the Wheat also has an excellent recipe for sweet potato chips in her book The Grain-Free Snacker! Just bear in mind that not all the recipes in her book are AIP.)

Plantain crackers from The Paleo Mom

Plantain chips (& easy guacamole) from Gutsy by Nature

Celeriac root fries from The Spunky Coconut

Baked sweet potato chips from Feed Me Rachel

Parsnip chips from I Breathe, I’m Hungry

Crunch Cinnamon Baked Banana Chips from Meatified

Green bean chips from Frugal Living Mom

Crispy snack pretzels from Predominantly Paleo

Butternut squash chips from Things My Belly Likes

Lemon dill zucchini chips from The Healthy Family and Home

Oven-baked banana chips from The Real Food Guide

Apple chips from The Real Food Guide

(If you’re looking to make ‘chips’ and other goodies with your dehydrator, check out these 25+ dehydrator recipes)

No time to make your own AIP chips, or need something in the pantry for when the cravings hit? I recommend:
Sweet Potato Sea Salt Potato Chips from Barefoot Provisions (these were seriously awesome and addictive).

Caramel Sea Salt Toasted Coconut Chips from Barefoot Provisions (I inhaled a bag of these waaay too quickly).

Tangy Pineapple Chips* from Barefoot Provisions

Olive Oil & Sea Salt SeaSnax from Barefoot Provisions

Wasabi SeaSnax from Barefoot Provisions (if you’re missing spicy heat because you’re AIP, wasabi is a good substitute!)

Coconut wraps from Barefoot Provisions (not exactly chips, but awesome for making hand-food/sandwich-like things!)

*If you’re AIP, remember that you should be mindful of how much fructose you consume. The Paleo Mom recommends that those following AIP limit the amount of fructose consumed to no more than 20g per day. So make sure to limit the amount of dried fruit and other ‘natural’ sweets you eat!

Chilled and frozen snacks
I love frozen and chilled snacks, because even when the weather cools, it’s nice to have something that’s refreshing. The bonus with frozen treats is that they keep for a long time, and they’re there for you when you’re in a snacking mood.

Mint chip ice cream from We Can All Scream for Ice Cream (an awesome eBook of 24 AIP-friendly frozen treats that I co-authored with Predominantly Paleo)

Cherry blossom popsicles from The Real Food Guide

Mango turmeric ice cream from LA Healthy Living

Two-ingredient pumpkin ice cream from Empowered Sustenance

Strawberry lemonade ice cream from Delicious Obsessions

Mango gelatin from The Real Food Guide

Lemon raspberry gelatin gummies from Autoimmune Paleo

Homemade fruit gummies from Predominantly Paleo

Balsamic blueberry gelatin gummy snacks from The Primalist

Citrus & pineapple gummies from Rubies and Radishes

Gelatin is great for gut-healing. If you’d like to learn more about gelatin and get some great recipes, go get The Gelatin Secret by Sylvie McCracken.

Meaty snacks
Before going AIP, I’d often grab a soft-boiled egg as a snack. Easy, portable and protein-packed. But since I’ve realized that eggs cause some serious skin issues with me, I’ve given them up and eat some of these meatier snacks instead. For things like meatballs, I like to make a bigger batch ahead of time, and freeze them. Then, when the mood strikes, I can reheat them in the toaster oven. YUM.

Bacon wrapped dates from The Real Food Guide

80+ Paleo Slow Cooker recipes to get you out of your winter rut

It’s winter, there aren’t any fresh, local vegetables to be seen around these parts (unless they’re greenhouse grown or stored root vegetables), and now that we’re at the peak of winter, and the holidays are over, it’s easy to slip into a ‘What’s for Dinner?’ rut. Same old, same old. It’s hard enough to get a good, warming meal on the dinner table that is both delicious and nutritious, but it’s even harder when you’re pressed for time.

Enter the trusty slow cooker (aka Crockpot). (Check out the table at the end of this post for a comparison of some popular slow cookers). With a little bit of forethought and planning, you can get your dinner ready before you head off to work. You come home to a hot meal that just needs to be plated! Are you stuck for ideas? Well, here are over 80 different Paleo slow cooker  ideas to get you out of your winter ‘What’s for Dinner?’ rut! And for any of you who follow AIP (aka the Paleo Autoimmune protocol; that is, a diet that is free of grains, dairy, nuts, seeds and nightshades), I’ve put a little asterisk* next to ones that are AIP-friendly. (Just to keep in mind that if you do follow AIP, you may be able to adapt some non-AIP recipes by leaving out things like seed-based spices, and using seasonings and spices that are AIP compatible.)

Got a favorite Paleo slow cooker recipe that isn’t listed below? Just mention it in the comments and I’ll add it to the list!

P.S. If you’re feeling adventurous and/or aren’t afraid of eating some nutrient-dense organ meat like beef heart, you’ll also want to check out my collection of Beef Heart recipes (many of which use a slow cooker).



Bone broth in a slow cooker from The Real Food Guide*

White acorn squash soup from Paleo Pot*

Easy butternut squash soup from Real Food Carolyn*

Creamy crockpot lemon chicken kale soup from AIP lifestyle*

Apple butternut curry soup from Enjoying this Journey*

Creamy curried cauliflower soup from My Heart Beets

Coconut curry soup from Beyond the Bite*

Pumpkin clam chowder from The Primordial Table*

Cold fighting chicken soup from Feed the Clan*

Tomatoless soup from The Primordial Table*

Veal Provençal Soup from The Primordial Table*

Beef tongue and onion soup from The Primoridal Table*

Super easy Paleo slow cooker taco soup from Popular Paleo

Crockpot jambalaya soup from Life as a Plate



Spicy Paleo slow cooker chili from Oh Snap! Let’s Eat

Slow cooker green tomato garlic chili from Farm Fresh Feasts

Paleo chili from Life Made Full

Slow cooker chili verde from A Girl Worth Saving

Nomato “chili” from Salixisme*

AIP Beef chili from Cake Cooks Gluten-Free*



Crockpot spaghetti sauce from Predominantly Paleo

Nomato sauce from A Clean Plate*



Slow cooker onions from Holistically Engineered*

Roasted sweet potatoes from Health Starts in the Kitchen*

Curried kale and green beans from Paleo Pot

Crockpot caramelized onions from Phoenix Helix

Sarson Ka Saag from My Heart Beets

Crockpot butternut squash from Empowered Sustenance*

Apple butternut curry soup from Enjoying this Journey*

Make Ahead Slow Cooker Mashed Cauliflower from Holistically Engineered* 



Beef short ribs from Holistically Engineered

Beef stroganoff from Kaiku Lifestyle*

Beef brisket from Elana’s Pantry*

Balsamic braised beef shanks from The Primordial Table*

Slow cooker beef short ribs with mushrooms from Kristine Rudolph*

Slow cooker Korean grass-fed short ribs from Nom Nom Paleo

Coconut milk beef stew recipe from The Real Food Guide*

Squeaky clean beef Bourgignon from The Healthy Foodie*

Slow cooker spicy Indian beef roast from My Heart Beets

Slow cooker Asian-style short ribs from Savory Lotus*

Bacon cabbage chuck beef stew from The Nourished Caveman* 



Cantonese ham and lotus root soup from My Heart Beets*

Slow cooker cheater pork stew from Nom Nom Paleo

Slow Cooker Shredded Pork from A Girl Worth Saving*

Stuffed pork chops with bacon, apples and garlic from Paleo Pot

Paleo carnitas on yuca cakes from Predominantly Paleo*

Crockpot pork and sauerkraut with apples from Domestic Soul*

Persimmon-apple pork tenderloin from Life Made Full*

World’s easiest pork roast from Life Made Full*

Slow cooker Kalua pig from Nom Nom Paleo*

5-spice slow cooker pork ribs from The Clothes Make the Girl

Pulled pork and roasted vegetables from Gutsy by Nature*

Savory slow cooker ham from The Domestic Man

Cranberry pulled pork from The Paleo Partridge*

Pomegranate Pork Belly from Mary Shenouda*



Lemon garlic chicken from No. 2 Pencil*

Paleo slow cooker pad thai with veggie noodles from Paleo Pot

Honey garlic chicken wings from Off the Grain*

Slow cooker herb chicken from Holistically Engineered*

Honey garlic chicken wings from Off the Grain*

‘Rotisserie’ crockpot chicken from Predominantly Paleo*

Paleo slow cooker chicken from Sweet Potatoes and Social Change

Slow cooker honey garlic chicken from Sweet Potatoes and Social Change*

Slow cooker chicken, sweet potato and kale stew from Multiply Delicious

Chicken bacon crockpot chowder from Peace, Love and Low Carb

Crockpot chicken curry from My Heart Beets

Crockpot cilantro chicken with cauliflower rice from Honey, Ghee and Me

Slow cooker paleo thai chicken from Once a Month Meals

Onion garlic chicken from Sweet Potatoes and Social Change*

Slow cooker cranberry orange chicken from Sweet Potatoes and Social Change*

Slow cooker fennel chicken with orange from Empowered Sustenance*

Slow cooker chicken tikka masala from Popular Paleo

Slow cooker balsamic chicken and sausage from Popular Paleo

AIP Paleo slow cooker sage chicken with mushroom and herb gravy from Paleo Cajun Lady*

Roast chicken and gravy from Nom Nom Paleo


Ground meat

Paleo crock pot lasagna recipe from My Natural Family

Easy slow cooker taco meat from Rubies and Radishes

Triple hamburger/cheeseburger slow cooker meatloaf from Paleo Pot

Stupid easy paleo spaghetti squash & meatballs from Paleo Pot



Slow cooker ghee from Holistically Engineered

Apple butter from My Heart Beets

Homemade cranberry juice from My Heart Beets*

Cranberry applesauce from Paleo Cajun Lady*

Paleo slow cooker n’oatmeal from Rubies and Radishes

Slow Cooker Comparison Table


Is Snacking Good For You?

Is snacking bad for you? Or is eating more often actually good for you? Which strategy is best? The articles in mainstream media are really confusing on this topic.  Like a lot of issues when it comes to nutrition, the answer is “It depends”.

The biggest issue with snacking is the type of foods people are reaching for. Packaged snacks, a muffin from the local coffee shop, or something from the vending machine is obviously not going to help you realize your health goals. We have access to cheap, convenient snack food everywhere, from the office to the gas station, and it’s designed to be addictive and keep you coming back for more. However snacking itself isn’t necessarily bad. In fact, if you have a long time between meals due to your schedule, work out intensely, are trying to gain weight, or are still growing (like kids and adolescents), a snack or two between meals can be beneficial.

Tips For Making Snacking Work For You:

  • Eat balanced snacks. Every time you eat, you should be combining more than one macronutrient – protein, fat and carbs – for optimum nutrition. This helps balance blood sugar, and keep you fuller longer. Reaching for a simple carb like a muffin, some crackers or even a piece of fruit will cause a quick surge in energy, followed by a crash as blood sugar levels plummet. Look for snacks that are high in protein and/or fat, and always eat least two macronutrients (protein, fat and carbs) at each snack. This will keep you fuller longer, and prevent an energy crash a little while later. Try an apple with nuts or nut butter, hummus with veggies, a hard boiled egg with cheese, or unsweetened greek yogurt with nuts and seeds.
  • Make sure you are genuinely hungry. Are you conditioned to eat at a certain time, because that’s when it’s coffee break time? Are you reaching for a bowl of ice cream after dinner just because your spouse is? Are you thirsty, lonely or bored? The more aware of your body and emotions you are, the better choices you will make.
  • If you’re not particularly active and find yourself consistently hungry between meals, you may want to do a food journal for a few days to ensure you are eating appropriate sized, balanced meals. Your meals should contain a balance of protein, fat and carbs to keep blood sugar balanced, slow digestion and keep you feeling full and satisfied for more than an hour or two. This is particularly important at breakfast, where I often see people choosing simple carbs like toast or cereal and skimping on the protein. Are you one of those people who says they seem hungrier when they eat breakfast than when they skip it? Chances are you’re not eating a balanced meal, causing your blood sugar to quickly go back up and then down. Adding protein and fat helps slow down digestion and keep you full longer. Try it!

It’s important to note that snacking constantly is relatively new culturally speaking; in the past eating “three square meals” a day was the norm, and other countries around the world don’t snack the way we do in North America. If you’re eating three good sized, balanced meals a day and feel satisfied, that is great. You don’t need to change a thing!  Contrary to popular belief, eating frequently does not “stoke your metabolism” or cause you to burn more calories. Eating frequency is not directly related to weight loss, although eating an appropriate amount during the course of the day – snacks can help with that – helps to prevent late night bingeing.

Eating frequency, like many things, is highly individual and can even change from day to day in the same person. You may require a snack on days you go to the gym, but not on your rest days. Or maybe you eat dinner late during the week due to a long commute, but eat earlier on the weekend. It’s all part of a bigger picture and it may take some trial and error to find what works best for you, depending on your personal needs and your goals. Remember that every time you eat, you have the opportunity to provide your body with the nutrients it needs for optimum health, so choose good quality food as often as you can!

10 Healthy Snack Ideas:

  1. Apple with nuts or nut butter (such as almond butter)
  2. A hard boiled egg and cheese
  3. Full fat greek yogurt with nuts and/or berries
  4. Hummus with vegetables or homemade vegetable chips
  5. A grain free muffin with butter or nut butter
  6. Guacamole and vegetables
  7. Guacamole devilled eggs
  8. Fruit and nut bars or balls (homemade or store bought with natural ingredients)
  9. Avocado based chocolate pudding
  10. Olives, vegetable sticks and grain free crackers

Looking for more snack ideas, but have food restrictions? Check out these 50+ Paleo Autoimmune Protocol (AIP) friendly snack ideas.


Asian Lettuce Wraps from ‘He Won’t Know It’s Paleo’

As someone who follows a Paleo Autoimmune Protocol (AIP) diet (i.e. no grains, nuts, seeds, eggs, dairy), I get pretty excited when there are new cookbooks available – especially when I see a teaser for something that I *haven’t* been able to make AIP: CAKE. Ever since adopting AIP, I’ve been making the odd experimental cake now and then but it’s never quite panned out. Enter Bre’anna of He Won’t Know It’s Paleo. Bre’anna had my attention, when I saw photos of some of the recipes from the book. My eyes found the cake immediately 😉


So far, I’ve bookmarked a dozen recipes I’d like to make ASAP, but in the couple of days I’ve had the book, I’ve only made the grape bruschetta (OMG try this right away), the flatbread, and the Asian Lettuce Wraps (below). Of the many, many, recipes on my ‘must make’ list there’s: Strawberry Layer Cake (duh), Mini Cornbread Muffins, Pigs in a Pillow, Scalloped Sweet Potatoes, White Lasagna with Turkey and Zucchini, Salmon Croquettes, Snickerdoodles and so many more.

The book is available as both a PDF ebook, or as a print book through Amazon. There are over 100 AIP-friendly recipes in He Won’t Know It’s Paleo, so if you or anyone in your family has multiple food sensitivities, you’ll want to check it out. At the very least, try these Asian Lettuce Wraps first, and then you’ll definitely want more recipes like it!


Asian Lettuce Wraps from ‘He Won’t Know It’s Paleo’


  • 3 tablespoons heat-stable cooking oil
  • 2 boneless skinless chicken breasts, diced
  • 1/3 cup coconut aminos
  • 2 tablespoons honey
  • 2 cloves garlic, minced
  • 2 teaspoons apple cider vinegar
  • 1/2 teaspoon sea salt
  • 1-1/2 cups minced mushrooms
  • 1 (5-ounce) can diced water chestnuts, rinsed and drained
  • 1/3 cup chopped green onions
  • 8 iceberg lettuce leaves
  • 1 package kelp noodles (optional for topping)


  1. In a large skillet over medium-high heat, heat the oil.
  2. Add the chicken and coconut aminos and cook for 5 minutes, stirring frequently.
  3. Add the honey, garlic, vinegar, and salt. Stir to coat the chicken. Add the mushrooms, water chestnuts, and green onion and stir-fry for 3 to 4 minutes, until the mushrooms are soft. Simmer over medium-high heat until the liquid has evaporated, about 10 to 12 minutes, stirring occasionally to prevent burning.
  4. Spoon the filling onto the lettuce leaves and eat taco-style. Serve with extra coconut aminos, if desired.


3 Phase Paleo review


eBook review: 3 Phase PaleoThis post contains affiliate links, which means I will get paid a small commission if you make a purchase using my link. It doesn’t affect the price you pay, and I  wholeheartedly believe that this eBook would be of value to those looking into trying to improve their health through diet changes.

I’ve had the good fortune of receiving a review copy of the new eBook 3 Phase Paleo by Stacy Toth and Matthew McCarry, aka the Paleo Parents – who also happen to be the bestselling authors of two very excellent books: Eat Like a Dinosaur and Beyond Bacon. (Seriously, if you’ve got a child who has food allergies and/or must eat a restricted, processed-food-free diet, I highly recommend Eat Like a Dinosaur. The illustrations, back-story and explanations were perfect for explaining to my son why he can’t eat certain foods).

So, on to the book at hand – here’s my 3 Phase Paleo review:

3 Phase Paleo - What you'll findWho is 3 Phase Paleo for?

  • This ebook is perfect if you or someone you know is looking to improve their diet and overall health. Matt and Stacy ease you into better eating so you can take baby steps into slowly incorporating changes by phases: 1) Swap, 2) Remove and 3) Heal. This way, small changes can gradually become lifetime habits.
  • While the phases of the book may be old hat if you’re already following a Paleo lifestyle, there is still plenty of value to be had in the 78 recipes included in this book.

Because this is my honest review, here’s what I didn’t like about 3 Phase Paleo:

  • Honestly, I’ll never be able to love an eBook as much as I love a tangible, bound book that I can flip through, add sticky tabs, prop open and subsequently stain the pages of my favorite recipe. (On the up side though, the 3 Phase Paleo ebook is formatted as a letter-sized PDF so that you can easily print out the pages you do love and add it to your own recipe binder).
  • I can’t say I love the design – compared to their printed books, Eat Like a Dinosaur and especially Beyond Bacon, this book is nowhere near as visually appealing as the printed books, but to be fair, I’m a bit picky when it comes to graphic design (coming from a design background myself), so I found some of the text to be a bit difficult to read, and I’m anal enough to notice inconsistencies in formatting. However, none of these little nitpicky things take away from the quality of the content of 3 Phase Paleo.

 To be balanced, here are some things I did like about 3 Phase Paleo:

  • My favorite thing about the book is the breakdown of the different phases, and how to go about actually applying them to your everyday life. The food swap list is a great first step. This is something I can see people printing out and putting on their fridge and referring to it before their weekly grocery shop.
  • The explanations for each of the three phases are solid and Stacy and Matt included links to additional information as necessary, here is where the format of an eBook is advantageous.
  • There’s a recipe index that lists the recipes by phase, with page numbers. (It would have been nice if the index also linked back to the specific page). I also appreciate that are indexes listing the egg-free and nut-free recipes for those of us with allergies and sensitivities. (Unfortunately though, these are only lists without page numbers and again, there are no links directly back to specific recipes).

Recipe Index from 3 Phase PaleoRecipe Index from 3 Phase PaleoRecipe Index from 3 Phase Paleo

And these are things that I loved about 3 Phase Paleo:

  • It’s a great resource to have all these recipes together in one location.
  • If you don’t own Matt and Stacy’s printed books, it’s a nice bonus that some of these recipes have actually come from Eat Like a Dinosaur or Beyond Bacon

So, if you’re looking for some awesome recipes to help you and your family transition to a healthier diet, you’ll want to get the 3 Phase Paleo e-Book. The recipes alone are worth it, and then there’s the bonus of all the additional information that support the reasoning behind why you’ll want to do it; it’s good value at $22.95, and a great way to get started into healthier eating.


Photo credits: Courtesy of Stacy Toth and Matthew McCarry, aka the Paleo Parents

Vivian is the founder of the Real Food Guide and a Registered Holistic Nutritionist (RHN) who believes that each individual needs to go on their own Real Food Journey to find what works. While she herself eats a diet of real food (aka a paleo diet), some people may find that they can flourish on a vegetarian diet instead. However, universal to optimal health and well-being is good quality, nutrient-dense, Real Food.

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January 17 |

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