Paleo crusted Pizza



I have had the opportunity to taste some of the best pizza in the world. All of which were in my home country, Italy. Perhaps my opinion on this is slightly biased. No matter.

My mother also made a pretty awesome pizza. Both a chewy and crisp crust. I’ve not been able to replicate it. As the base for your toppings, the crust is first and foremost important.
Pizza was a Saturday night ritual in our home. Something to look forward to after a night of partying. My mother always made sure to leave some warming in the oven for us. Actually, I believe it was incentive for my then boyfriend to get me home, and to keep him coming back for more. After all it is said that the way to a mans heart is through his stomach. ♥️ I’ve had some pretty big shoes to fill. Thanks mom.
Fast forward to a few days ago when I was craving pizza of another kind.
I’ve been investigating a few different methods of preparing a Paleo pizza crust, and I chose this particular one because I had the ingredients on hand and it seemed easy enough.
Recipe adapted from Love and lemons


1 medium head of cauliflower
1 cup almond meal( I used
1/4 cup ground flax seeds
3 eggs beaten
1 tsp oregano
1 tsp fresh basil finely chopped
1 tsp sea salt
1/2 cup tomato sauce
1/2 cup chopped or ground prosciutto
4 Tbsp pitted roasted black olives
3 oz. goat cheese crumbled


Preheat oven to 450′

Process the cauliflower using this blade

In a large bowl mix the first 7 ingredients.

Place a piece of parchment paper over a baking tray unless you prefer a pizza stone. Either will work.
Spread the “dough” over the parchment evenly to a 1/4″ base.
Bake for about 20 minutes. Remove from oven, spread with some tomato sauce but not too much.

imageThen add your preferred toppings. Reduce oven temperature to 350′ and bake another 15 minutes.
I had the prosciutto olives and goat cheese so those were the toppings I chose.
By all means use whatever toppings you like.
Serves 8 as a side.
Protein 11.7g
Carbs 11.4g
Fat 14.8g

Soups on!


I love soup! It’s so easy to make and now that it’s harvest time, there are so many vegetables to choose from. Just throw in your favourite, add liquid, simmer and you are done. Its really that easy.
I came up with this combo because I had these vegetables in my fridge.
This is also a great detox soup.


3 tbsp organic olive oil
4 leeks washed and chopped ( or 1 medium onion)
2 celery stalks chopped
4 medium carrots chopped
4 small zucchini chopped
3 litres chicken stock or broth or vegetable stock )
2 cups tomato purée
1 bunch lacinado kale ( any kale will do) stemmed and chopped
2 cups water ( if needed)*
Salt and pepper to taste
Crushed chilli peppers to taste
Hemp hearts (optional BUT yummy so get some)


Heat oil in a heavy bottom stock pot. Add leeks and cook on medium heat 7-10 minutes. Add celery, carrots and zucchini.
I add a good tsp of chilli peppers to the vegetables because I like the heat. Cook on medium heat another 5-10 minutes to soften the vegetables and bring out their natural sugars. Add stock and tomato purée. Add chopped kale and enough water to completely cover the vegetables.
Cook on medium-high heat bringing it to a gentle boil then reduce to lowest heat, cover and simmer 30-45 minutes. Add salt and pepper to taste.
Sprinkle a few tbsp of hemp hearts on your soup*
Note: if you don’t have broth or stock, use water instead.



CELERY contains bone-beneficial silicon and cancer-fighting phenolic acids and may even help reduce blood pressure.

KALE can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
Kale is now recognized as providing comprehensive support for the body’s detoxification system. New research has shown that the ITCs made from kale’s glucosinolates can help regulate detox at a genetic level.
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

LEEKS, like garlic and onions, belong to a vegetable family called the Allium vegetables. Since leeks are related to garlic and onions, they contain many of the same beneficial compounds found in these well-researched, health-promoting vegetables.
Given their substantial polyphenol content, including their notable amounts of kaempferol, we would expect to see overlap with garlic and onions in terms of support for many health problems related to oxidative stress and chronic low-level inflammation. These health problems would include atherosclerosis, type 2 diabetes, obesity, rheumatoid arthritis, and allergic airway inflammation. We would also expect to see leeks providing measurable amounts of protection against several different types of cancer, mostly likely including colorectal cancer. It’s important to remember that even in the absence of research studies to confirm health benefits, leeks still belong to the same allium vegetable family as onions and garlic and contain many health-supportive substances that are similar to (or identical with) the substances in their fellow allium vegetables.

ZUCCHINI: Several recent studies have underscored the unique contribution made by summer squash to our antioxidant requirements. While not as rich in some of the more widely-publicized antioxidants like beta-carotene, summer squash is a very strong source of other key antioxidant nutrients, including the carotenoids lutein and zeaxanthin. Since the skin of this food is particularly antioxidant-rich, it’s worth leaving the skin intact and purchasing organic summer squash to help avoid potential unwanted contaminants.

ZUCCHINI is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.

TOMATOES are widely known for their outstanding antioxidant content, including, of course, their oftentimes-rich concentration of lycopene. Researchers have recently found an important connection between lycopene, its antioxidant properties, and bone health. A study was designed in which tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks, to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue. The study investigators concluded that removal of lycopene-containing foods (including tomatoes) from the diet was likely to put women at increased risk of osteoporosis. They also argued for the importance of tomatoes and other lycopene-containing foods in the diet. We don’t always think about antioxidant protection as being important for bone health, but it is, and tomato lycopene (and other tomato)

Much of the research on CARROTS has traditionally focused on carotenoids and their important antioxidant benefits. After all, carrots (along with pumpkin and spinach) rank high on the list of all commonly-consumed U.S. antioxidant vegetables in terms of their beta-carotene content. But recent research has turned the health spotlight onto another category of phytonutrients in carrots called polyacetylenes. In carrots, the most important polyacetylenes include falcarinol and falcarindiol. Several recent studies have identified these carrot polyacetylenes as phytonutrients that can help inhibit the growth of colon cancer cells, especially when these polyacetylenes are found in their reduced (versus oxidized) form. These new findings are exciting because they suggest a key interaction between the carotenoids and polyacetylenes in carrots. Apparently, the rich carotenoid content of carrots not only helps prevent oxidative damage inside our body, but it may also help prevent oxidative damage to the carrot polyacetylenes. In other words, these two amazing groups of phytonutrients in carrots may work together in a synergistic way to maximize our health benefits!antioxidants) may have a special role to play in this area.

HEMP contains:

* All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce.
* A high protein percentage of the simple proteins that strengthen immunity and fend off toxins.
* Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3
* Nature’s highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil.
* A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system.
* A superior vegetarian source of protein considered easily digestible.
* A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria.
* The richest known source of polyunsaturated essential fatty acids.

Nutrition facts from

Asian inspired slaw



Cool down with this Asian slaw. No cooking required, make this ahead, keep refrigerated for a few days. Add some protein, keep it simple and quick. When I’m rushed for time I add leftover shredded chicken or store-bought shredded roasted chicken right to this slaw. It pairs well with shrimp and lobster too.
To save time purchase pre-shredded mixed cabbage or slaw and just add the dressing.
Use 4 cups of slaw.
If you have a food processor follow the instructions below.

1/4 head each of red and green cabbage, finely shredded in food processor~ 3 cups total
1/2 cup store-bought broccoli slaw
1/4 cup store-bought match stick carrots
2 green onions chopped
1 tbsp grated ginger(optional)*
1 1/2 -2 tbsp raw honey
2 tbsp cider vinegar
1 tbsp lime juice
Pinch of salt and pepper
Sesame seeds for garnish

Microwave honey for 10 seconds, then add vinegar,lime juice, salt and pepper. Stir to combine.
In a large bowl add the cabbage, broccoli slaw, carrots and green onions. Pour in the dressing and mix. Refrigerate at least an hour.
Garnish with sesame seeds.

Happy Valentines Day❤️

You’d never know it was Paleo. These chocolate heart cakes will make your heart skip a beat💘

Made with the very best almond flour from






This recipe can be found on an earlier post named Kick ass Paleo chocolate cake

Quinoa Cakes

Quinoa, a grain or seed? You decide. I won’t get into that. Should you eat it? YES!!!
It’s so versatile and easy to cook. From sweet to savoury, on its own or added to vegetables, a little goes a long way. So here is one of my fav’s.
My family loves these Quinoa cakes and I’m sure you will as well😉. These remind me of summer 2014☺️so bear with me, not bare with me😇these little cakes make me happy😄

Preparation/Cook time about a hour Makes 15 1/4cup size cakes

5 +1/2 cups (cooked )quinoa as per package instructions ~2 cups dry
3/4 cups finely chopped shallots(or onions)
1/4 cup more or less😐Olive oil-(or try Coconut oil)
1/2 tsp hot pepper flakes( I like mine pulverized😊
1/2 cup water
3/4 cup grated Parmesan cheese
1 cup homemade fresh breadcrumbs*
4 eggs beaten
1/4 c finely chopped parsley(in summer I prefer fresh chives which are so easy to grow😎

*to make fresh breadcrumbs cut a fresh loaf of italian bread into pieces small enough to fit into a VITAMIX or other blender. Process until they are crumbs. Voila😊


large non-stick skillet
Ice cream scoop 1/4 liquid measure



Sauté shallots in 2 tbsp olive or coconut oil with a pinch of salt and hot pepper flakes. Cook on medium heat until tender and set aside to cool.
Measure out the cooked and cooled quinoa, place in a large bowl. Add cooled shallots or onions.
Beat 4 eggs with 1/2 cup water, add Parmesan cheese, breadcrumbs and parsley.
Add the latter to the quinoa. Combine until blended. Let stand about 10 minutes.
On medium high heat add 1 tbsp oil in skillet. Measure out a level scoop full of quinoa into skillet. I cook about 5 per turn in my skillet. Make certain to leave some space between the cakes.



Now this is where things get pernickety 😁so hang in there with me.
After a few minutes of cooking, use the back of your spatula to ever to slightly press the cakes down to form patties. Continue searing for another 3 minutes.
5-6 minutes total per side. Patience😯 now gently turn each one over and cook for another 5-6 minutes or until they are nicely golden. You may need to coax the runaway quinoa back to their pod😅I mean patty.


They will be crunchy on the outside and tender on the inside.
Eat them cooled or warm. We like a little spicy aioli with ours😍Place them on a platter for summer bbq’s, or store them in an airtight container once cooled and take a few for lunch.
This is a basic recipe. Add in whatever you wish. I prefer mine simple.
Try them out. Let me know how it went.
Love to hear from you. Be kind😘

Fresh herbs add flavour to summer salads


I love my herb garden. This year I’m growing basil, parsley,lemon thyme, sage, oregano,coriander and even curry.
Next time you make a salad, try adding fresh parsley and basil to your salad greens. It will brighten things up.

Breakfast frittata with Pico de Gallo

Egg white frittata with fresh chives from the garden pico de gallo black beans for fibre and added protein and ripe avocado for healthy fat


Start with one whole egg and add 3 egg whites.
Chop fresh chives. Add to eggs
Heat virgin coconut oil in a fry pan.
Pour in egg mixture. Maybe just a pinch of salt.

Cook over medium high heat, fold in half until cooked through.
Serve with fresh avocado, black beans and Pico de Gallo, or salsa fresca.


1 large hot house tomato chopped
1 medium sweet onion chopped
1/2 chopped jalapeño
1 tbsp pickled chopped jalapeño
3 tbsp fresh cilantro chopped
Juice of one lime
Pinch of salt

Nonnas pickled beets

Looking for a quick side tonight?

This strata of pickled beets takes about 10 minutes if you purchase pre- cooked whole beets or canned will work too.


2 bunches of beets or 3 cans of cooked beets
2-3 large garlic cloves thinly sliced
4-5 mint leaves
Red wine vinegar
A few drops of olive oil
A few tbsp bread crumbs


Once boiled, if you choose fresh beets let them cool. Peel them and slice into 1/4 inch disks.
Chiffonade your mint leaves.

In a serving dish (2-3 inches deep) lay down the first layer of beets. Drizzle generously with red wine vinegar and a few drops of olive oil. Add sliced garlic, mint and some bread crumbs to coat. Repeat until all beets are done.
Cover and refrigerate. Serve at room temperature.

Pickled beets

How to make Korean BBQ short ribs

Having great neighbours is awesome, and having great neighbours who like to share their food and recipes is the best. My neighbour was kind enough to give me this recipe.
If you like Korean BBQ this one is for you.
The photo below shows you the ingredients. For this one, there really are no exact measurements.
You can’t fail.
Now, if you don’t have a problem with soy try Tamari soy. It has a very intense flavour. Otherwise go with the coconut aminos.
I’ve tried this recipe with short ribs from my butcher and also those that you purchase at Costco( which are seasoned).
The Costco ones are thinner and a bit fattier and IMO more flavourful. The choice is yours.
Ingredients for Korean ribs

Place the ribs in a large deep metal pan. Layer with sliced onions. 2-3 large. Add sriracha on every layer.
Top with Coca cola. Yup! I know it sounds odd but it’s necessary. Then add 1/4 to 1/2 cup of Tamari or Coconut aminos,depending on how many ribs you have.

Cover with plastic wrap and refrigerate for a few hours.
Remove from fridge. Start up your BBQ and go to it. You’ll get lots of great charring from the caramel in the coke.
And of course also BBQ the onions, delicious!

To serve, you’ll need butcher scissors to cut each rib at the bone. Then make a pile of bones which have a bit of meat on them and should not go to waste. You’ll end up with squares of meat and bones and onions. These are great warm or even cooled to room temperature. Perfect for a crowd and a travel well for a picnic.

I’d love to hear from you. Take a photo of your Korean BBQ ribs and share it with me.

Curried Cashew butter chicken

Some of the best dishes are created without a recipe or a plan.
This one falls under that category.
Having taken out a few organic chicken breast, I had no idea where I was going with them. First thing I did was look in the fridge for vegetables.
Next, I knew I wanted a bit of heat so I pulled out my crushed hot pepper flakes. Then, some organic curry powder.
Half way there….
Here’s what I came up with in 15 minutes.


2 boneless skinless chicken breasts, sliced thinly against the grain
( best of slightly frozen, you will need a sharp knife)
3 Tbsp virgin organic coconut oil
2 heaping tbsp organic curry powder
1/2 tsp crushed hot pepper flakes(best if ground to a powder)
2 tbsp organic cashew butter
2 tbsp hot water
1/4 red onion thinly sliced
1/2 napa cabbage thinly sliced
2 baby bok choy thinly sliced
1 large brown mushroom thinly sliced
Salt to taste


In a large skillet, heat coconut oil over medium heat. Once melted, add curry powder, hot pepper and a pinch of sea salt. In a small bowl mix cashew butter and hot water. Add this mixture to the skillet.
Increase heat to medium high.
Toss in sliced chicken and coat evenly. Cook about 3 minutes, then add in the onions, cabbage, bok choy and mushroom all together.
Place a lid over the skillet for a minute or so to wilt down the cabbage.
Adds pinch of salt. Mix to combine the chicken and vegetables.

Plate and sprinkle with some crushed cashews for some crunch.
I only had almonds in my pantry and they worked well.