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

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.

30 minute cod chowda

This dish was inspired by a recent visit to Boston. You might say I tried a few different chowders during my stay. Crab and of course New England clam chowder stood out. The best was the crab chowder at The Four Seasons. I’m sure there are many amazing chowders out there but I only had three days and much more to tick off my list.
The chowders I’m speaking of are usually laden with cream and milk so I thought I’d lighten it up with my version.
So here you have it, Cod chowder.


3 tbsp virgin organic coconut oil
1 bunch of leeks, washed and thinly sliced
3 cups of diced butternut squash
2 stalks celery washed and thinly sliced
1 box organic chicken or fish broth ( see picture below)
1 236 ml clam juice
1 400 ml can lite coconut milk
1 tbsp freshly grated ginger ( or jarred puréed ginger)
3-4 lbs wild Atlantic cod fillets, cut into large chunks ( available at Costco)
Salt and pepper to taste
Freshly chopped parsley


Start by prepping your vegetables. Slice your leeks, celery, and squash. In a Dutch oven or heavy bottom pot melt your coconut oil, add to it the leeks, celery and diced squash. Cook on medium heat while stirring, about 7 minutes or until the squash has softened.
Add the broth, clam juice and can of lite coconut milk. Increase heat, bring to a boil, then reduce heat to medium for another 5 minutes. Add in the ginger, stir.
Using a hand held immersion blender, partially purée the chowder, leaving it a little chunky. This will help to thicken the chowder.
Add chunks of cod, cover with lid and cook 6 minutes. Taste. Add salt and pepper and a little freshly chopped parsley.


Beet roots

Thanksgiving is just days away and I like to get a few things done ahead of time to make my day more enjoyable. This one isn’t a typical side dish but its easy and can be made a few days ahead and reheated, or served at room temperature.
All the root vegetables are here so take advantage. Some can be eaten raw, like beets, however, roasting brings out all their natural sugars.
I like to roast both yellow or orange and red beets.
Here’s what you’ll need.



4 large red beets
4 orange beets
2 tbsp++ good quality extra virgin olive oil (organic if you may)
sea salt
a few sprigs of thyme (optional but nice)
goat cheese (also optional but Amazing!)


Pre heat your oven to 400′. Scrub the beets and cut bottom and top ends. Cut the beets a little more than 1/4″ thick. Try to cut them all as evenly as possible. If using parchment lay it down over your baking tray. Place beets in a large bowl. Toss with oil, a bit of salt and some thyme (optional). Arrange the beet rounds on the tray closely but not touching.
Then bake for 20 minutes. Flip them over and bake another 10 minutes or so until they are fork tender. Remove from oven,let cool slightly, crumble a bit of goat cheese over each round and serve warm. Or, toss them in a bit of balsamic vinegar and serve them as a side at room temperature.

roasted beets

“Change your opinions,keep to your principles;change your leaves, keep intact your roots.”
Victor Hugo

Velvety butternut squash soup


This gallery contains 6 photos.

With Thanksgiving around the corner, I thought I’d share a few of my make ahead recipes with you. This one is yet another soup that is perfect for fall and winter. Make ahead, keep it frozen or refrigerated, warm and … Continue reading

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

What is Paleo?

I’m often asked, “What is Paleo?” and ” Do you eat Paleo?”

If you’ve looked through my recipes
you would know that not all of them are 100% Paleo. I try to cook and eat as clean as possible however,
I am human and do make exceptions, especially on trips to Quebec when I MUST sample local artisanal cheese and at family gatherings when my sister-in-law brings the most ridiculous sampling of squares from a local bakery #SONOTPALEO!

Eat clean, eat Paleo at least 80% of the time. Indulge…now and then 🙂

Eating Paleo is simple and like any eating plan, it requires a bit of planning and adjustment at first.
So, for those of you that are embarking on a Paleo challenge or are just curious about “what is and is NOT Paleo, I found a great Paleo Nutritional Guide.
Check out the link below:


What does your breakfast look like?


This is one of my favourite ways to start my day.
3 egg omelet with at least 1 cup of veggies and 1/2 avocado
( this one is asparagus, onion and red pepper)

What’s yours?

Eggplant mozzarella stacks


I’m taking a vacay from meat this week. And I’m breaking all the rules. Paleo rules, that is. For all you purists out there, just remove the mozzarella and use a dairy free pesto.
This recipe is my variation of eggplant parmigiana. I did a few stacks with grilled portobello mushrooms.
Sicilian eggplant is now in season and I like it best for this recipe. It has a light purple exterior. If you’re wanting to keep it a bit lighter grill it on your BBQ but cut it 1/2″ thick so it stacks nicely.
Check out my earlier blog for the recipe.