Easy Eggs and Ham Cups

Easy baked ham cups filled with sharp cheddar cheese and scrambled eggs.


  • 6 slices of of deli-style ham
  • 6 eggs
  • 1/2 cup shredded cheddar cheese
  • black pepper, to taste preference


  1. Preheat oven to 375 degrees. Spray muffin tin pan with non stick cooking spray.
  2. Line bottom of of muffin tin with individual slices of ham.
  3. In a skillet, scramble 6 eggs as desired. Scoop scrambled eggs evenly on top of each slice of ham.
  4. Sprinkle with cheddar cheese and black pepper.
  5. Bake 10-12 minutes or until cheese is melted and ham is baked.

Tasty Paleo Cranberry Bread

No special introduction text is needed for this incredibly tasty desert! Bet no person on the earth not gonna like it.  See the ingredients needed and the instructions below. Enjoy it!

  • 3/4 cup coconut flour (this measurement only works with coconut flour)
  • 1/2 tsp of baking powder
  • 1 tsp of baking soda
  • pinch of sea salt
  • 1/4 tsp of cardamom
  • 1/2 tsp of cinnammon
  • 1/3 cup of honey or maple syrup  (OR 1/2 cup if you like it sweeter)
  • 6 large eggs (always at room temperature)
  • 1/3 cup of melted coconut oil
  • 1/2 tablespoon pure vanilla extract
  • 1/3 cup of freshly squeezed orange juice
  • the grated zest of one orange (it really elevates the flavor!)
  • 1 cup of fresh cranberries


  1. Preheat your oven to 350F & line a large loaf pan with parchment paper
  2. In a large bowl, combine & whisk all the dry ingredients together.
  3. In another bowl, combine the wet ingredients together and mix well. Integrate wet mix into the dry ingredient bowl.
  4. Fold in the cranberries & the orange zest
  5. Pour batter into the loaf pan, use a spatula to even out the top surface. I like to sprinkle a few cranberries directly on top. They will warm up, pop in the oven & make for a beautiful loaf. Added perk: your house will also smell great!
  6. If you have walnuts or raisins, you could also sprinkle them on top or fold them into the batter.
  7. Bake for about 50 mins or until center is cooked through. Insert a toothpick or knife into the center of the loaf to check for doneness.

Mini Garlic Toast Pizzas – Quick And Easy To Prep

Ingredients and Instructions needed :
  • frozen garlic toast
  • pizza sauce
  • shredded mozzarella cheese
  • toppings of your choice (optional)
  1. Bake the garlic toast according to the package directions, but pull it out of the oven about 2 minutes before it’s finished.
  2. Top the almost-done garlic toast with pizza sauce, cheese and the toppings of your choice (use the sauce very sparingly, otherwise the middle can get soggy).
  3. Place back in the oven on the broil setting for 2-4 minutes or until the cheese is bubbly and starts to brown.


If you’re looking for an easy side dish, look no further than these tasty Indian potatoes!
This dish is a powerhouse of flavors, and is delicious served as an appetizer or a side dish.Each potato gets coated with a combination of earthy, spicy and tangy spices , which makes this a crowd-pleasing starter. I serve these in a platter with cocktail picks on the side. No extra utensils needed.
They also pair really well with most Indian curries, lentils and meat dishes. And the best part is whether you make them in the Instant Pot, Oven or Air Fryer, they are ready in 30 minutes, most of which is hands-off cooking time.

BOMBAY POTATOES – Ingredients and Instructions

prep time: 5 MINUTES
cook time: 55 MINUTES
total time: 1 HOUR


  • 6 medium waxy potatoes, peeled and cut into bite-sized pieces
  • 1 1/2 teaspoons kosher salt, divided
  • 1 teaspoon turmeric
  • 3 tablespoons vegetable oil
  • 2 teaspoons black mustard seed
  • 1 teaspoon curry powder
  • 1 teaspoon garam masala


  1. Preheat the oven to 400 degrees Fahrenheit. Place the potatoes in a large pot along with 1 teaspoon of the salt, turmeric, and enough water to cover by one inch. Bring to a boil, then reduce heat and simmer for 5 minutes. Strain the potatoes from the water and transfer to a large bowl.
  2. Add the oil, mustard seed, curry powder, garam masala, and remaining salt to the bowl and toss with potatoes. Transfer the potatoes to a foil-lined rimmed baking sheet and roast in the pre-heated oven for 30 to 40 minutes, flipping the potatoes once half-way through. Remove from oven once the potatoes are fork-tender. Serve hot.

Tasty Bread Pudding – Easy to prep

So tasty  and so easy to prepare Bread Pudding, there is no way to be simpler nor easier. It is filled with cinnamon and nutmeg this makes the perfect breakfast or dessert recipe. There is no weird ingredients, nothing that you cant find in your own pantry of fridge. It is literally just that simple that there is no reason why you wouldn’t want to whip it up.
Really this can be made from a various amounts of different breads, but French has always been our go-to along with Texas toast, its a thicker bread and you are able to cut it to the size you like








Now to tell you the truth, as much as the ration of eggs to milk and spices is important to the perfect bread pudding, so is the bread pudding sauce.
I am not the type to eat a bread pudding without the sauce, and I probably won’t ever provide you a recipe without a bread pudding sauce to go along with it.
I mean they just go hand in hand together so here you go!





close up picture of bread pudding
This sauce is super easy, and super addictive. I load my bread pudding slices up with the sauce because obviously it’s just my favorite and it is my go to vanilla sauce for a lot of different desserts.
If you are looking for that perfect bread pudding recipe, look no further, you have found it. Quick, easy and simple this is one classic recipe that the whole family will love!

Tasty and Healthy Immune System Booster

In a days like this, when Corona is knocking on the door, we are trying to improve our health and immune system. Beside the drugs the Fruits and vegetables are excellent sources of vitamins, minerals and nutrients that can help keep your immune system strong not only in winter, but any time of the year. I go through phases with juicing, as well as phases of drinking this apple cider vinegar detox drink. I haven’t juiced in months but today juice sounded amazing. Maybe my body is feeling weak and was telling me that it needed more vitamins, minerals and nutrients that I have not been getting from my day-to-day diet?
I do know that this juice can do amazing things for the body and the immune system. Full of vitamins A, B, C and D, as well as other nutrients and minerals, this juice has many health benefits. It contains antioxidants, is antimicrobial, anti-inflammatory and has an alkaline-forming effect on the body. Keeping our bodies slightly alkaline is a key in avoiding illness.
The recipe that we have is pretty straightforward. I hope you enjoy this recipe and stay healthy and safe!
Orange, Carrot, Lemon & Ginger Juice
Recipe Type: Juice
Author: Alyssa Craft
Prep time: 5 mins
Total time: 5 mins
Serves: 1
1 orange
1/2 lemon
4 small carrots
1″ piece of ginger
Juice all ingredients in a juicer.

Grandma’s old fashioned goulash recipe

Grandma’s Old Fashioned One Pot Goulash is a classic comfort dish that is made in one single pot, so minimal cleanup required. I used my dutch oven to cook up this tender pasta, that is loaded with ground beef, tomatoes, in ooey-gooey cheese. Grab a fork and dive into this Grandma’s Old Fashioned One Pot Goulash.
This old fashioned goulash uses pantry staples so that you can probably rummage through your cupboards and find all the supplies or most. Then just turn on your dutch oven or a large pot and get to work at creating one outstanding dinner the whole family will love. Because it is loaded with cheese, even little ones gobble it right up.
Grandma’s Old Fashioned One Pot Goulash
Easy Old Fashioned One Pot Goulash
Whether you call it chop suey or American goulash, I think we all can agree this recipe is outstanding. Our family loves this, and I have been making it for years. A true tried and true recipe right here.
What is Goulash
Goulash is one dish that is served all over the world. Now, in each area, you will find goulash means something totally different. With ingredients used, methods of cooking, it all varies. In America, it is generally a handful of spices, chunky tomatoes as the base, ground beef, and of course pasta, generally elbow macaroni.
What is the Difference Between Stew and Goulash
Stew is loaded with thick pieces of beef or ground beef, and paired with a variety of vegetables in a broth-based soup. While Goulash is made with pasta, ground beef, and offers a creamy tomato base. The textures are totally different along with ingredients. But, many confuse the two because Hungarian goulash was very similar to a stew over an American goulash recipe.


  • 2 pounds lean ground beef
  • 2 large yellow onions, chopped
  • 4 cloves garlic, chopped
  • 2 cups water
  • 1 cup beef broth
  • Two 15-ounce cans tomato sauce
  • Two 15-ounce cans diced tomatoes
  • 1 tablespoon Italian seasoning
  • 1 tablespoon oregano
  • 3 bay leaves
  • 2 tablespoons Worcestershire sauce
  • ½ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon pepper
  • 2 cups elbow macaroni, uncooked
  • 1 cup shredded cheddar cheese


  1. In a Dutch oven, saute the ground beef over medium-high heat, until no pink remains. Break up meat while sauteing; spoon off any grease.
  2. Add the onions to the pot and saute until they are tender about 5 minutes. Add 2 cups water and one cup beef broth, along with the tomato sauce, tomatoes, garlic, bay leaves, Worcestershire sauce and seasonings. Stir well. Place a lid on the pot and allow this to cook for 20 to 25 minutes.
  3. Add the elbow macaroni, stir well, return the lid to the pot and simmer until pasta is al dente, about 4-5 minutes. Pasta will cook a bit more when you remove from heat. IMPORTANT: be careful not to cook your pasta too long, mushy goulash is not good!
  4. Remove from heat, remove the bay leaves. Serve warm and top with shredded cheddar cheese.

The Autoimmune Paleo Cookbook

was given a copy of The Autoimmune Paleo Cookbook by Mickey Trescott for review purposes, but I only endorse quality products that I believe will have a benefit to my readers. This post contains affiliate links, which means I will get paid a small commission if you make a purchase using my link, however it doesn’t affect the price you pay.
As I’ve discussed in the past, I personally have issues with eczemafood intolerances and leaky gut. From a nutritional perspective, healing can happen when you eliminate or reduce the foods that trigger symptoms and eat foods that promote gut healing. The result is, I’ve been following a diet that is essentially the Autoimmune Protocol (AIP), which is basically a diet that is free of gluten, grains, dairy, eggs, nuts, seeds, nightshades, and of course food additives and chemicals (like thickeners, sweeteners, and colorants). Without those foods, you might wonder: “what do you eat then?”
Answer: LOTS, as evidenced by Mickey Trescott‘s book The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness. (Note: this book is an updated version of The Autoimmune Paleo Cookbook eBook, so if you’ve got that one, then you already know how great this book is). Being old school, I love tangible, flip-through-the-pages-type reading material. In fact, I’ve already put bookmarks in all the recipes I want to try. This hardcover book outlines the premise of the Autoimmune Paleo Protocol, lists the foods to avoid, and more importantly, the foods to include, along with a basic how-to in re-introducing the foods you end up eliminating at first. There is even a complete 4-week meal plan to guide you through the process. Really, it’s an invaluable resource to anyone who has autoimmune or inflammation issues. (Autoimmune conditions include, but aren’t limited to celiac disease, chronic fatigue syndrome, Crohn’s disease, rheumatoid arthritis, psoriasis, eczema, type 1 diabetes and more). But it is a cookbook after all, and I’m happy to report that the recipes are not only beautifully photographed (which I think is really important in any good cookbook), but the instructions are clear and easy to follow.
Want to try out a recipe for yourself? One of the things I’ve missed while following AIP is flavorful condiments (no nightshades means no ketchup, hot sauce or curries and no eggs means no mayo). Well, Mickey shows it’s still possible to have mayo- and curry-like flavors with her Autoimmune Paleo Curried Chicken Salad recipe. It made for a very tasty lunch, especially when served alongside some sautéed kale and this AIP flatbread recipe from The Domestic Man.
Like what you see? Scroll to the bottom to enter a giveaway for a signed copy of The Autoimmune Paleo Cookbook – the giveaway closes April 16th, 11:59pm (EDT)!

Garlic “Mayo” from The Autoimmune Paleo Cookbook

Rating: 5

Prep Time: 15 minutes

Yield: 1.5 cups


  • 1/2 cup coconut concentrate or coconut cream
  • 1/2 cup filtered water, warm
  • 1/4 cup extra-virgin olive oil
  • 3 to 4 cloves garlic
  • 1/4 tsp salt


  1. Place all of the ingredients in a blender and blend on high for a minute or two, until a thick sauce forms (when freshly made, it should resemble the consistency of conventional mayonnaise).
  2. If the sauce is too thick, thin with water until the desired consistency is reached.


To measure coconut concentrate, it is best to soften it in a warm water bath before use as it is solid at room temperature Storage: Keeps well in the refrigerator, but hardens. Let come to room temperature or warm to soften before using.

Note: I did modify the ‘mayo’ recipe by using the top layer of thick cream from a chilled can of coconut milk. If you do this, make sure to blend the coconut cream with garlic first. I then hand-whisked in the olive oil, since I’ve found in the past that using a high-speed blender on olive oil can result in a bitter taste. Because I used the cream from canned coconut milk, I also found I didn’t need to add any additional water, as it’s written in the original recipe.

Curried Chicken Salad from The Autoimmune Paleo Cookbook

Rating: 5

Prep Time: 15 minutes

Yield: 3-4 servings

Serving Size: 3/4 to 1 cup servings


  • 1/2 cup garlic “mayo”
  • 1 tsp apple cider vinegar
  • 1/2 lemon, juiced (about 1 tablespoon)
  • 2 tsp powdered turmeric
  • 1 tsp powdered ginger
  • 1/4 tsp sea salt
  • 2 cups shredded chicken breast meat
  • 1/4 cup chopped red onion
  • 1/4 cup raisins
  • 2 tbsp chopped parsley, for garnish


  1. Soften the garlic “mayo” in a warm bath until it is liquid.
  2. Combine the mayo, vinegar, lemon juice, turmeric, ginger, and salt in a large bowl and whisk to combine.
  3. Add the chicken breast, red onion, and raisins. Stir to combine. Serve garnished with chopped parsley.

Interested in this book? Well, the great news is, I’ve got a copy to give away! Use the widget below to enter to win an autographed copy of The Autoimmune Paleo Cookbook by Mickey Trescott. You must answer the question to enter the giveaway, but you’ll get bonus entries for following The Real Food Guide on Facebook and Twitter, and tweeting about the giveaway. Easy peasy, right? Good luck!

How to get clear skin: vitamins for healthy skin

Like many women before me, I used to be pretty complacent about many of my health issues. Joint pain? Bah, I’ll just walk it off! Headache, I’ll just pop a pill! But when my health issues affected my skin and my complexion, and how I looked, the vainest part of me became worried. I was forced out of complacency. After all, being 30-something (almost 40 even!) and having acne in addition to my grey hair seemed to be a cruel way for the universe to let me keep my youthful facade. I’ve written before about how I’ve had life-long issues with eczema, and I’ve come to realize that eating the wrong thing can result in an eczema flare-up or even cystic acne because of my food intolerances. One of the most frustrating revelations in becoming a holistic nutritionist has been learning that what you eat can affect your body in so many ways beyond your digestion. After all Hippocrates said, “All disease begins in the gut.”

How to get clear skin?

While what you can eat can affect you negatively, thankfully, the opposite is also true. There are foods that encourage healthy skin by reducing inflammation, helping to repair damage, relieve dryness or irritation, and more. So if you’ve got skin issues, don’t just rely on expensive beauty creams containing “skin-replenishing nutrients” – those will only help the surface of your problem. If you want to get to the root of the matter, you’ll have to start with what you’re feeding your body as what you eat affects you from the inside out.

Make sure you’re getting enough of these nutrients for healthy skin

Water for hydration

You need water for all of your life’s processes, and if you want beautiful, glowing skin, you’ll want to be properly hydrated. Being dehydrated dries out your skin and increases the appearance of wrinkles. So make sure to reach for water as your beverage of choice – not sweetened juices, teas or coffee. Plain old water does your body best for hydration. If you need a little more flavor, squeeze a little lemon or other citrus into it, infuse it with berries or get some other ideas here. Aside from beverages though, eating plenty of fresh vegetables and fruit, soups and stews and other foods that have water will help hydrate you too.

Protein to build


Proteins are the body’s building blocks, and every cell, organ and tissue (including your skin) gets built from protein. After all, it’s the most abundant component of your body, after water. The healthiest sources of protein also contain vitamins, minerals and fats that are necessary for life, never mind just healthy skin. Ideally, your protein sources should come from humanely-raised, pastured animals that have plenty of complete amino acid profiles, B12 and vitamin D (nutrients that aren’t found as readily from plant sources of protein). If you choose to get protein from beans or other legumes, make sure to prepare them carefully (e.g. fermentation, soaking and sprouting) to make them more digestible and reduce the anti-nutrients like phytic acid. Gelatin (from grass-fed animals) is a good source of protein too, and it can help build new skin and tighten loose skin as well. (Canadians: If you’re looking for grass-fed gelatin, I recommend getting it here. The shipping charge is reasonable, and if you use the code HMP485, you’ll get $5 off your order; $10 off if you order $40 or more). Another great way to get gelatin naturally through food is by making your own broth from soup bones.

Quality fats to fig bone-broth-basics-make-bone-broth-in-a-slow-cooker/ht inflammation

Fats, especially Omega-3 fatty acids, – are essential components of every cell membrane in your body (that is, the ‘lipid’ part of the phospholipids membranes), and they’re also essential hormone pre-cursors and needed for your nervous system. Fats are also needed to help transport and help you absorb fat-soluble vitamins like vitamins A, D, E and K. There are two types of essential fatty acids (the types of fats that you must eat because your body can’t make them). Omega-3 fatty acids are needed to reduce inflammation in the body, and Omega-6 fatty acids help produce steroid like chemicals that help control inflammation. The problem is that in the standard American diet full of processed foods, corn-fed beef and other meats, the ratio of Omega-6 to Omega-3 fats is out of whack – most of us are getting too many Omega-6 fatty acids, and not enough Omega-3s, hence why supplementation of Omega-3s is often recommended. Just make sure to stay away from processed “vegetable” oils that are actually not from vegetables, but rather soybeans, grains and seeds like corn oil, canola oil and cottonseed oil. These trans-fats are made when polyunsaturated fatty acids are heated.
Where can you get good fats? Pasture-raised meats, wild-caught cold water fish (like sardines, tuna, mackerel and salmon) are excellent sources of Omega-3 fatty acids. Other healthy fats can be found in avocados, nuts and seeds.

Vitamin A to repair damaged skin

This fat-soluble vitamin is stored in the liver and comes in two forms: active, proform vitamin A (or retinol) that is only found in animal sources or beta-carotene which is a water-soluble co-factor found in plant sources. Your body converts 3 IU of beta-carotene to make 1 IU of vitamin A, but to do so, you’ll need a healthy functioning liver. One of the symptoms of vitamin A deficiency is dry, itchy skin, and this vitamin is needed to help repair damaged skin, help retain skin moisture and counter infections.
You can find the retinol form in fish liver oils, and beta-carotene in green and yellow fruit and vegetables, carrots, sweet potatoes, garlic, ginger and others.

B-complex vitamins to combat dryness

The water-soluble B-vitamins are usually naturally found together in food, and if you’re supplementing, they work best taken as a B-complex, rather than individually isolated B-vitamins. When it comes to healthy skin, B-vitamins help combat dryness and itchiness. B-vitamin deficiency can lead to skin issues including dermatitis, and more seriously, neurological disorders.
B vitamins are naturally found together in foods such as: organ meat, fish, meat, nuts, sunflower seeds, brewer’s yeast, eggs, leafy greens and more. Keep in mind that B12 is a B-vitamin that is only found in animal foods.

Vitamin C to help allergic skin reactions

Most people know that vitamin C will help stave off a cold and boost your immune system, so it shouldn’t be too big a surprise that vitamin C will also help fight skin infections too. Vitamin C also has anti-histamine effects which can help with allergic skin reactions. Aside from oranges, you can acquire vitamin C in apples, leafy greens, garlic, onions, and sweet peppers.

Vitamin E to protect skin

Lots of expensive creams and beauty products will boast that they have vitamin E in them. After all, this fat-soluble vitamin E is an anti-oxidant that can help protect skin cells and repair damage caused by free radicals and then sun. Some signs of vitamin E deficiency are bad skin, brittle hair and premature aging.
Get vitamin E from foods like eggs, liver, organ meats, as well as leafy greens, broccoli.

Quercetins to reduce skin reactions

Quercitins are flavonoids found in plants that can help stabilize cell membranes and block the allergic response that can result in eczema or hives. You can find quercetins in citrus fruits and green tea.

Zinc to help skin healing

Zinc is a mineral required for tissue and cell formation, and required in the body’s synthesis of retinol (the active form of vitamin A), so a deficiency in zinc can also lead to a vitamin A deficiency. Zinc can help skin healing and is also involved in the metabolism of fatty acids. People with eczema are often zinc deficient. Symptoms of zinc deficiency include skin disorders like acne.
You can get zinc from pumpkin seeds, oysters, liver, eggs, apricots, peaches and cocoa.

How do you get healthier skin? Eat more nutrient-dense foods.

What it comes down to is this – eating a variety of nutrient-dense foods from quality sources, will not only help you achieve beautiful, healthy skin, but also a healthy body all-around. Eating better quality food is certainly an excellent place to start. If you need more in-depth help with your skin beyond better nutrition, I highly recommend The Skintervention Guide – I bought this book before I even had a blog, and it helped me immensely. Liz Wolfe of Real Food Liz outlines how to improve your skin by first addressing nutrition, followed by improving your digestion and finally with natural body and skin care methods. Check it out here.


Food intolerance symptoms

symptoms of food allergyFood intolerance symptoms and symptoms of food allergies manifest themselves in more ways than most people think. The general public is aware that severe food allergies can cause anaphylaxis, or that environmental allergies can cause people to sneeze or break out into hives. But did you know that allergy and intolerance can be responsible for a very wide range of symptoms that can affect any part of the body, and they don’t necessarily have to cause symptoms where first contact occurs?

Allergy does not cause every disease, but it can be involved in almost any disease and it can play an integral role in the development of disease. It is so prevalent that if you have not been told the cause of your health problems or symptoms, you should consider allergy first.

(source: Bateson-Koch, Carolee. “Allergy: The multiple symptom syndrome.” In Allergies: Disease in Disguise. Burnaby, B.C.: Alive Books, 1994.)

I’m currently working on the Allergies course in my studies to become a holistic nutritionist, and I was surprised to see just how many common symptoms can be caused by allergies. Check out the infographic I made to see the most common medically recognized environmental allergy and food intolerance symptoms.

If you suffer from a number of these symptoms, you may want to get see an allergist or a naturopathic doctor to determine which allergens affect you. If you’d like to read more about allergies, I highly recommend the book Allergies: Disease in Disguise by Carolee Bateson-Koch DC ND. While it is the textbook for my course, it has an easy-to-read writing style written for the layman. The success stories throughout the book are inspiring in how they show that allergies can be healed through diet changes. Many food sensitivities are the result of a leaky gut, and taking steps to improve your digestion can often help less serious food intolerances. If you’re looking to improve your digestion, check out this comprehensive Heal Your Gut eCourse that consists of 10 self-guided modules of 45 lessons. You’ll even get access to a private Facebook group in which you’ll be able to ask questions and get additional guidance from a qualified Nutritional Therapy Practitioner. And, if nothing else, go sign up for the Scoop on Poop book 😉