2 cups sugar
1 tablespoon corn meal
1 tablespoon flour
5 eggs
pinch of salt
1 cup pecans, coarsely chopped
1 cup drained crushed pineapple
1 cup flaked coconut
1 stick butter, melted
1 unbaked pie shell


Beat the sugar, corn meal, flour, eggs and salt together. Gently stir in the pecans, pineapple and coconut (don’t beat it). Stir in the melted butter and mix well.
Bake at 300 degrees in an unbaked pie shell approximately 50 to 60 minutes.
Here I covered the crust edge with some aluminum foil to keep it from burning. Cook 15 to 30 more minutes, or until the pie is set.
For the topping I did whipped topping and mixed in a little almond extract. Then sprinkled on toasted coconut.


Dr Axe’s Healthy Dark Chocolate Mousse Recipe

Recipe by:author Dina Hassan
Meet the creamiest, richest mousse you’ve ever tasted. Dairy-free and packed with antioxidant dark chocolate, this Paleo dessert keeps things deliciously healthy.
7 oz dark chocolate, roughly chopped
1 1/2 cans coconut milk, refrigerated overnight
1/4 cup raw honey
1/4 cup cocoa powder
Seeds from one fresh vanilla pod
2 squares dark chocolate, shaved, for garnish
Fresh berries, for garnish
Place the chocolate in a heatproof bowl over a pan of gently simmering water (don’t let the bowl touch the water). Stir until melted, remove bowl from the heat and set aside to cool slightly.
Take coconut milk out of the fridge and scoop out the thick cream on top.
Place the coconut cream in a medium bowl. Add honey. Using a hand mixer, beat on high for 2 minutes until thick and creamy. Reserve 4 tablespoons of the whipped cream to use as a topping to serve with the mousse. Set aside.
Fold in the melted chocolate, scraped vanilla seeds and cocoa powder. Beat on low for 1 minute, until smooth and thick.
Divide the mousse between 4 small serving glasses. Top with whipped coconut cream, shaved chocolate and berries. Enjoy!

Slow Cooker Creamy Cauliflower and Potato Soup

Makes 3-4 servings (this can easily be

Ideal slow cooker size: 3-4 quart

Cooking time: 6-8 hours on low or

4-6 hours on high

1/2 cup diced white onion

1 garlic clove, minced

1/2 tsp canola oil

1/8 tsp ground nutmeg

1/8 tsp cayenne pepper

3 cups chicken broth (or 3 cups vegetable


1/2 head cauliflower

8 oz yellow potatoes (this was just one large potato)

1/4 tsp salt

1/4 cup half and half (or heavy cream)

Salt and pepper, to taste

2 Tbsp diced Green onion (optional)

1/4 cup grated cheddar (optional)

1/4 cup bacon bits (optional)

1. Combine onion, garlic, oil,

nutmeg and cayenne pepper in a microwave safe bowl. Microwave for 5

minutes, stirring every 90 seconds or so. Transfer the mixture to the slow


2. Add the broth to the slow cooker.

3. Cut half a large head of cauliflower

into florets. Add to the slow cooker.

4. Peel the potatoes and cut into

cubes. Add into the slow cooker. Add in 1/4 tsp salt.

5. Cover the slow cooker and cook on

HIGH for 4-6 hours or on LOW for 6-8 hours.

6. Remove the lid and add contents

of slow cooker to a large blender (you may have to work in batches).

 Blend until smooth and creamy. Add soup back into the slow cooker.

7. Add in half and half. Salt

and pepper the soup to taste.

8. Pour soup into individual bowls

and top each with green onions, cheddar and bacon.
Recipe adapted from America’s

Test Kitchen Healthy Slow Cooker Revolution


These cranberry almond protein bars are full of protein-packed ingredients, easy to make, naturally-gluten free, and absolutely delicious!


2 cups Blue Diamond Almonds (I used Blue Diamond Oven Roasted Sea Salt Almonds*)

2/3 cup puffed rice cereal**

2/3 cup dried cranberries

1/2 cup unsweetened coconut flakes

1 heaping tablespoon hemp seeds (optional)

1/3 cup brown rice syrup

2 tablespoons honey

1 teaspoon vanilla extract


Line an 8 x 8 baking dish with parchment paper. Set aside.

In a large mixing bowl, add almonds, puffed rice cereal, cranberries, coconut, and hemp seeds (if using), and toss to combine. Set aside.

Stir brown rice syrup, honey and vanilla together in a small saucepan. Heat over medium-high heat until boiling, stirring occasionally. Then let the sauce boil for 4-5 minutes, or until it reaches about 260 degrees, stirring occasionally. (The sauce will bubble up quite a bit, so keep an eye on it.) Once it’s ready, pour it evenly over the almond mixture and very quickly stir the mixture until it is evenly coated with the sauce. It hardens quickly, so you’ll need to move fast!

Quickly transfer the mixture to the lined baking dish, and press it firmly into the dish in an even layer. (I used the bottom of a measuring cup to help press the mixture down into the pan.) Let the bars cool for 30 minutes or until they reach room temperature. (You can speed up this process a bit by placing them in the refrigerator if you’d like.) Then carefully lift up the parchment paper from the baking dish and transfer it (with the bars) to a cutting board. Cut the bars into your desired shapes and sizes. Then place in a sealed container and store at room temperature until ready to eat.

The bars will last up to 10 days. Or if you freeze them, they will last up to 3 months.

*If you are using unsalted almonds, add an extra 1/2 teaspoon of sea salt to the sauce mixture while it is cooking.

**Here is the puffed rice cereal that I used. (Different than Rice Krispies.) It’s gluten-free, with no added sugar, and adds a great little “puff” to these bars.



PREP TIME 2 hours
TOTAL TIME 2 hours

A vegan banana bread snack bar made with nuts, oats, dates and protein powder to keep you fuller, longer!

Alexis: Alexis

Recipe type: Snack

Serves: 10


½ cup pitted Medjool dates, packed (about 9 large dates)

½ cup mashed overripe banana (about 1 medium banana)

1 tsp vanilla

½ cup walnuts

½ cup almonds

1 cup old fashioned oats

2 tbsp ground flaxseed

¼ tsp cinnamon

¼ tsp salt

½ cup vanilla protein powder (I used MCT Lean)

¼ cup chocolate chips (optional)


Line an 8×8 inch pan with parchment paper or plastic wrap and set aside. To help the parchment paper stick, you can spray the pan with cooking spray first.

Blend dates, banana and vanilla in a large food processor for about a minute, or until smooth. Add walnuts, almonds, ¾ cup of the oats, flaxseed, cinnamon and salt and blend for another minute or two, or until fairly smooth.

Scrape down the sides and add in the other ¼ cup of oats and protein powder. Process for another minute or until the mixture is well combined. It will be very thick and sticky. Stir in optional chocolate chips.

Spoon mixture into prepared pan. With wet hands, flatten in pan until it looks fairly even throughout.

Place pan in freezer for at least 2-3 hours. Remove from freezer and slice into 10 bars.

Store bars in freezer–they can be eaten directly from the freezer without thawing.

Hemp Protein Bars

Makes around 15 bars 
These bars are not only filled with protein, they are also magically delicious. They are sweet but it in a very nice and nourishing way. Have them after a workout or as a mid-day snack.

Dry ingredients

1 cup (160 g) pumpkin seeds

1 cup (100 g) dried shredded coconut

1/2 cup (80 g) hemp hearts (shelled hemp seeds)

1/2 cup (50 g) hemp protein powder (you can use hemp hearts instead)

4 tbsp chia seeds

2 tbsp bee pollen (optional)

Wet ingredients

20 fresh medjool dates, pitted

6 tbsp coconut oil, room temperature

4 tbsp cacao powder

1 tsp vanilla extract or 1/2 tsp ground vanilla

Add after blending

6 tbsp rolled oats

2 tbsp poppy seeds

In a food processor or blender, pulse the dry ingredients quickly. Do not over-process, you want it a little crunchy. Place the mixture in a bowl and set aside. Add all wet ingredients to the food processor or high speed blender and run until smooth. This might take some time, and if your blender isn’t strong enough you might have to help out by stirring around a few times with a fork or add a dash of water.

Pour the wet ingredients over the dry ingredients, add oats and poppy seeds and stir until well combined. Spread the batter evenly into a 11 x 7-inch (28 x 18 cm) baking dish, make sure it becomes quite compact. Place in the fridge for about 30 minutes. Cut into bars. Wrap them in paper and store in an air-tight container. Will keep around a week in the fridge.

Tip: If you do not have a high speed blender, place your pitted dates on a plate and mash with a fork until they are sticky and smooth as caramel, it’ll take a few minutes. Then add the remaining ingredients one by one and kneed it by hand until well combined.


Yields 16 servings
25 min Prep Time

1 hr Cook Time

1 hr 25 Total Time


1 1/4 cups (150 grams) all purpose, unbleached flour

3/4 cup (90 grams) white whole wheat flour (I used King Arthur)

1/3 cup (90 grams) light brown sugar

2 tbsp (20 grams) Domino Light Sugar/Stevia mix

1 cup grated carrots, about 2

1/4 cup chopped canned pineapple in its own juice (juice reserved)

1 tsp. baking powder

1/2 tsp. baking soda

1 tsp. kosher salt

1/4 cup chopped walnuts

1 cup 2% Fage Greek Yogurt

1/2 cup egg substitute or equivalent to 2 eggs

1 tsp. vanilla extract or vanilla bean paste

2 tsp. ground cinnamon

1/8 tsp fennel pollen (optional)

Dash of nutmeg


2 tbsp. confectioners sugar

2 tsp. pineapple juice


Preheat oven to 350°.

Coat 8 x 4 inch loaf pan with baking spray.

In a large bowl, mix together all-purpose flour, whole wheat flour, sugar, sugar substitute, baking powder, baking soda, cinnamon, fennel pollen and nutmeg. Reserve 2 tbsp. of flour mixture.

In a medium bowl, mix together yogurt, egg substitute and vanilla.

In a small bowl, toss together carrots, pineapple and walnuts with the reserved 2 tbsp. flour mixture.

Fold the yogurt mixture into flour mixture. Stir to combine completely.

Fold carrot mixture into the batter until just combined.

Pour batter into loaf pan.

Bake for 50 minutes to 1 hour, until a toothpick inserted into the middle comes out clean.

Set pan on a wire rack and cool for 10 minutes.

Take loaf out of pan and place loaf directly onto wire rack.

Place a piece of wax paper under the wire rack so that it covers the bottom entirely. This is to catch any glaze that drips off the loaf.

For Glaze: In a small bowl, mix together confectioners sugar and pineapple juice.

Lightly spoon glaze over the bread and allow to cool completely.

Chicken, Kale & Wild Rice Salad

Serving Size: 4
Be sure to use gluten-free balsamic vinegar for this recipe with no added caramel color. Caramel color is usually gluten-free in the US, but not always in Europe and many balsamic vinegars are imported. For the chicken I like to use grilled chicken leftover from this recipe or rotisserie chicken, but any chicken will work. I like using tri-color sprouted rice(they also sell one at Trader Joe’s) but any brown/wild rice will work!
For the Dressing:

1/4 cup balsamic vinegar

1/2 cup olive oil

1 shallot, minced

1 clove garlic, minced

2 teaspoons dijon mustard

1 tablespoon honey

1/2 teaspoon salt

1/4 teaspoon cayenne pepper (or cracked black pepper)

For the Salad:

1 bunch kale, very thinly sliced (I prefer lacinato kale)

1/2 lemon

1- 1 1/2 cups diced cooked chicken, about 1 chicken breast

1 cup cooked sprouted rice

1 apple, diced

1/3 cup dried cranberries

1/3 cup sliced almonds, toasted

2-3 oz goat cheese, crumbled
Place all the ingredients for the dressing in a jar with a lid. Screw on the lid then shake well to thoroughly mix.

Place the sliced kale in a bowl. Squeeze over the lemon juice. Massage the kale until it starts to darken and soften. Add the remaining salad ingredients (except the goat cheese) and toss with about 1/2 the dressing. Toss to combine then sprinkle over the goat cheese. Enjoy! Salad will keep for up to 3 days in the fridge.


PREP TIME 10 mins

COOK TIME 240 mins

TOTAL TIME 4 hours 10 mins

 Author: Libby

Cuisine: Paleo; LCHF; Primal; Low carb; Grain free; Gluten free; Sugar free

Serves: 6


1 onion finely sliced

2 tbsp curry paste of choice or 4 tbsp curry powder

500g / 1 lb chicken cubed

400g / 14 oz pumpkin cut into cubes

400ml / 1⅓ cups coconut cream

400g / 14 oz fresh spinach chopped (this is A LOT of spinach)

cashews to garnish (optional)

Place all the ingredients in the slow cooker dish.

Stir and cook on LOW for 6-10 hours or HIGH for 4-6 hours.

Stir occasionally to allow the flavours to mix.

Ten minutes before serving, add the spinach to the chicken coconut curry and stir through. The spinach will wilt and cook. You may not fit all the spinach in one go, but wait for the first handful to wilt then add more and stir again.

Serve with cauliflower rice and garnish with cashews (optional) or a sprinkle of coconut threads.


Coconut cream – each brand varies widely in their fat content and thickness.This recipe uses coconut cream which is about 25% fat and 2% carbs. Be aware some brands call themselves coconut cream but in fact their fat content is only about 10% so is more like coconut milk.


Serving size: 1 serve excludes cauli rice Calories: 347 Fat: 21.9g Carbohydrates: 9.5g Sugar: 3.5g Fibre: 3.5g Protein: 29.2g

Chocolate Cake in a Mug

Total Time: 15 minutesServes: 1

2 tablespoons dark chocolate (minimum 70% cacao), chopped

1 tablespoon grass-fed butter or coconut oil

2 teaspoons coconut flour

1 teaspoon cassava flour

1/8 teaspoon baking powder

pinch of sea salt

1 egg

Preheat oven to 350 F.

Place oven-safe mugs in the oven while preheating.

In a small sauce pan, melt dark chocolate and coconut oil.

Pour chocolate mixture in a small mixing bowl.

Add in coconut flour, cassava flour, baking powder, sea salt and egg and whisk until well combined.

Carefully remove mug from the oven and pour mixture into the mug. Place back in the oven.

Bake for 10–12 minutes, or until a toothpick inserted comes out clean.

Top with coconut whipped cream or vanilla coconut ice cream, if desired.