Monthly Archives: October 2013

Gingerbread Pumpkin Protein Pancakes

Gingerbread Pancakes 2

Serves 2

Time: 15 minutes


2 Scoops Vanilla Protein Powder

1/2 tsp Baking Powder

1 tsp Pumpkin Pie Spice

1 tsp Ground Ginger

2 Eggs

3/4 Cup Unsweetened Vanilla Almond Milk

1/2 Cup Pumpkin Puree*

4 tsp Unsulfured Blackstrap Molasses

1 tsp Vanilla Extract

Coconut oil



In a large bowl, combine protein powder, baking powder, pumpkin pie spice, and ginger. Mix in remaining ingredients and stir until well combined. Preheat a skillet and add a little coconut oil to prevent sticking. Drop pancake batter onto hot skillet and flip when edges start to turn brown. Repeat until all batter is gone.


*You can also make these pancakes without pumpkin puree. Add more almond milk to reach a pancake batter consistency.

Gingerbread PancakesGingerbread Pancakes 2

Salt and Vinegar Roasted Pumpkin Seeds

Salt and Vinegar Pumpkin Seeds

Forget salt & vinegar potato chips. These seeds have the same great flavor, but are way healthier. For those with IBS, 1 small serving (1-2 tablespoons) is low in FODMAPs.


Raw Pumpkin Seeds

White Vinegar

Sea Salt



Soak pumpkin seeds in vinegar for 45-60 minutes. Preheat oven to 350°F. Drain off excess vinegar, and spread pumpkin seeds over a cookie sheet. Sprinkle with salt and roast for 13-15 minutes, or until they start to turn golden brown. If desired, sprinkle with vinegar salt – see below.


Vinegar Salt Recipe


  • 1 Tablespoon Sea Salt
  • 1 teaspoon White Vinegar


Preheat oven to 250°F. Mix salt and vinegar and spread over cookie sheet. Bake for 45-60 minutes, stirring halfway. Sprinkle over pumpkin seeds either before or after roasting in the recipe above.

Salt and Vinegar Pumpkin Seeds 2

Cajun Meatloaf

Cajun Meatloaf - healthy, less fat, natural ingredients. This recipe goes great with Cauliflower Mash!


1 Tbsp Coconut Oil

1/2 Cup Bell Peppers, Finely Chopped

3/4 Cup Yellow Onion, Finely Chopped

1/2 Cup Celery, Finely Chopped

1 Tbsp Worcestershire Sauce

1 Tbsp Hot Sauce (Tabasco preferred)

2 tsp Garlic, Minced

1/2 Tbsp Salt

1 tsp Black Pepper

1 tsp Cayenne (Red) Pepper (less if you don’t want it to be spicy)

1/2 tsp Ground Cumin

1/2 tsp Ground Nutmeg

1/2 6-oz. Can Tomato Paste (5 Tbsp)

1/2 Cup Light Coconut Milk (or milk if you tolerate dairy)

1/2 Cup Almond Flour (most other flours would probably work too – wheat flour, cashew meal, etc.)

2 Organic Eggs, Lightly Beaten

2 lb. ground meat, organic preferred.

I’ve successfully tried the following combinations:

  • 1 lb ground beef (93% lean) + 1 lb ground pork
  • 1 1/2 lb ground beef (93% lean) + 1/2 lb ground pork
  • 1 lb ground pork + 1 lb ground turkey
  • 2 lb ground chicken – it is a little dry but still flavorful


1. Preheat oven to 350˚F. Preheat a frying pan on medium-high heat. Melt coconut oil in pan, then add bell peppers, onion, celery, Worcestershire sauce, hot sauce, and garlic.

2. Add salt, pepper, cayenne pepper, cumin, and nutmeg, and cook for about 5-6 minutes, or until vegetables are tender.

3. Add tomato paste and coconut milk, and cook for about 2 more minutes. Place mixture into a large bowl and let cool.

4. When vegetable/spice mixture has cooled, add almond flour, ground meat, and eggs. Mix well (go on, use your hands!).

5. Shape meat mixture into a large loaf on a cookie sheet. Bake for 25 minutes at 350˚F, then 25-35 minutes at 400˚F, until meat is done (165˚F internal temperature). Cajun Meatloaf 1Cajun Meatloaf 2

Easy Miso Salmon

Miso Salmon 3


1 1/2 Lb Wild Alaskan Salmon

3 Tbsp Organic Miso

1 Tbsp Organic Low-Sodium Tamari

1 Tbsp Mirin or Rice Vinegar


1. Preheat oven to 350. Mix miso, tamari, and mirin/rice vinegar. Place salmon on a baking sheet and spread miso mixture on top.

2. Bake salmon for about 10 minutes, or until it is almost fully cooked. Turn on broiler and place salmon closer to broiler for 2-4 minutes, or until topping begins to brown.

Serving idea: Serve with Cauliflower Fried “Rice” (see previous post)

Miso Salmon 1

Miso Salmon 2


Miso Salmon 4

Cauliflower Fried “Rice”

Cauliflower Fried Rice
Ingredients1 Head Cauliflower

3 Sliced Uncured Bacon*, Diced

2 Eggs

1 Onion, Diced

2 Carrots, Diced

1 Bell Pepper, Diced

1/2 Cup Mushrooms, Thinly Sliced

1 Cup Baby Spinach

4 Stalks Green Onions

1/4 Cup Organic Low-Sodium Tamari (or Coconut Aminos for a soy-free version)

1 Tbsp Sesame Seeds


1. Grate cauliflower on box grater, in a food processor or powerful blender, or using the grater attachment of a food processor.

2. Preheat a pan (I used a cast iron skillet) on medium-high heat. Add bacon and cook until crispy. Remove bacon from pan and set aside. Remove excess bacon fat, leaving a thin layer in the pan.

3. Whisk eggs and add to pan. Scramble until fully cooked, remove from pan, and set aside.

4. Add carrots and onions to pan, and a little more bacon fat if pan is dry. Cook until onions begin to turn translucent, about 5-6 minutes. Add mushrooms and bell peppers, and cook for 2-3 minutes. Add grated cauliflower, and cook until vegetables are tender. Add spinach and cook until wilted, about 1-2 minutes. Stir in tamari.

5. Stir in eggs, and top with bacon, green onions, and sesame seeds. Add sriracha hot sauce if you’d like.

Cauliflower Fried Rice 2

*Uncured Bacon – I like Whole Foods 365 Uncured Bacon – Read more about it here:

Creamsicle Soda

This isn’t as much of a recipe as it is an exciting discovery. Orange Vanilla Polar seltzer water tastes just like a creamsicle when mixed with a few drops of liquid stevia.

Creamsicle Soda


1 Cup Ice

8-12 Ounces Polar Orange Vanilla Seltzer

3-5 Drops Liquid Stevia


Diet soda is often full of artificial ingredients and sweeteners. If you are having trouble weaning yourself off of sodas, diet or regular, try mixing liquid stevia with your favorite flavor of seltzer or mineral water.