My Favorite 21 Day Detox Diet Recipes

Let These Recipes Help You Heal During Your 21 Day Detox!

by Kerrie Bross

I just finished up the 21 Day Detox Diet Plan for the third time. The 21 Day Detox Diet Plan was developed by Dr. Erica LePore, a naturopathic doctor with over 15 years of experience helping patients heal through detoxification and food testing. Even though I eat a pretty clean diet, I do the detox once a year just to clean out any toxins that have built up and to help get me back on the heathy track. For an in depth report on the results after my first detox, check out this blog.

Another 21 Day Detox Diet Success Story

While I do it just to get a good cleanse, many people do the 21 Day Detox Plan to help figure out why they feel unwell. A good friend of mine is in this category. Melissa was feeling off for a long time. Her feet hurt when she got up in the morning. She often felt very tired, had low energy and was often down. She had gas and bloating, joint stiffness and a general feeling of malaise. I mentioned the detox to her last year when I did it, and she said she wanted to do it to see if food was triggering her symptoms. It took her until this year to finally get prepared and just do it. She was amazed by how much better she felt after just a couple of days.

Melissa’s Results During the 21 Day Detox Plan

In just the first week on the 21 Day Detox Plan, Melissa noticed an improvement in mood and energy, and she said she had bouts of unexplained happiness or giddiness. This was such a nice change after feeling down a lot for no reason. She also noticed she felt wide awake when she woke up in the morning – no dragging tiredness – and her feet no longer hurt when she got up. She noticed significantly less joint pain and the stomach issues were gone.

What Melissa Learned from Doing the 21 Day Detox Diet

Doing the 21 Day Detox helped Melissa realize a few very important things. She believes she was probably dehydrated most of the time. She also realized she was addicted to sugar and flour and that it was contributing to overeating. Now she stops eating when she’s full as opposed to feeding the sugar and flour addictions. She has made a breakfast smoothie part of her regular routine and loves starting the day with a glass of water. She says it is a nice way to gently wake up her system instead of filling it with egg and cheese on a bagel on the way to work. Many of the healthy habits she picked up during her Detox Diet have remained part of her daily routine and she feels so much better.

The 21 Day Detox Diet Plan is not easy – that is why it took Melissa so long to finally get prepared and do it. But, when done properly, it can help you figure out if certain foods are causing or contributing to your health issues. It is a very powerful tool when used properly. So, I wanted to help anyone who is attempting the diet with a list of my favorite recipes from this latest round of detoxing.

21 Day Detox Diet Breakfast Recipes

Breakfast Smoothie

This is my go to breakfast all the time, and now it’s Melissa’s, too. Although beef is not allowed on the diet, Perfect Hydrolyzed Collagen from grass-fed cows is allowed, ( I checked with Dr. Lepore). To make this more filling and last with you longer, add 1 Tbs Perfect Coconut Oil.

2 Tbs full fat organic coconut milk (Native Forest is my favorite)
Filtered water
1 Scoop Perfect Hydrolyzed Collagen
1 Scoop Perfect Acai Powder
2 Scoops Baobab Powder, (if doing the diet, you already have this)
1/2 Tbs Catie’s Gluten Free Greens
6 – 8 oz organic frozen fruit – my favorites are raspberries and pineapple-mango

1) In a blender, add coconut milk then filtered water to the one cup line.
2) Add Perfect Hydrolyzed Collagen, Baobab Powder, Perfect Acaiband Catie’s Greens to blender. Blend for a few few seconds to mix it all together.
3) Add organic fruit and blend on high until all the frozen fruit is broken down and well mixed in.
4) Pour in a glass and enjoy

A picture of Paleo Rice-Less Krispie Treats – good for a detox diet.Rice-less Krispie Treats

This recipe comes from Paleohacks. You will need a food processor to chop up the nuts. This is a good dessert or snack, as well as a good breakfast!

1 1/2 cups raw almonds
1 cup raw macadamia nuts
1/2 cup creamy almond or cashew butter
1/4 to 1/3 cup honey, depending on how sweet you like it
salt to taste

1) Place nuts in a food processor or high speed mixer. Pulse several times on high until the nuts are a crumbly mixture.
2) In a large mixing bowl, add nut mixture, honey, almond butter and salt. Stir to combine.
3) Line a loaf pan or small glass pyrex dish with parchment paper. Firmly press the mixture into the dish, all the way into the corners.
4) Refrigerate for at least two hours to set. Cut into 10 or 12 pieces. Store in the refrigerator so it stays firm.

21 Day Detox Lunch or Sides Recipes

I tried this Beet and Quinoa Salad and it was fantastic. I ditched the dijon mustard and used 1/4 tsp ground mustard to eliminate any sugar or toxins from processed mustard. Make sure you buy organic edamame because soy is a GMO crop. Week two you cannot eat soy, so substitute garbanzo or black beans instead of the edamame. One batch was enough for a few lunches. I sometimes added leftover chicken to make it a little more filling.

This Three Bean Salad is so invigorating with the fresh parsley. The dressing calls for 1/4 cup granulated sugar. I used 2 Tbs honey instead. Use more or less according to your tastes.

Last nights leftovers always make good lunches. Read on for the snack and dinner recipes I loved this time around.

21 Day Detox Snack Recipes

Picture of a box of Simple Mills Sun-Dried Tomato and Basil Crackers and a Bag of Pink Himalayan Sea Salt, Red Rice & Quinoa Tortilla Chips.I could not get through the 21 Day Detox Diet without having snacks and homemade goodies on hand.  I also found a couple of great store-bought snacks this time around that are really flavorful, healthy and only have ingredients that are allowed. See the picture.

I have a sweet tooth, so I needed lots of pre-made sweet snacks. One day we were going to the movies and I needed a sweet snack to munch on that was small and candy like. I found a maple glazed nut recipe that I altered a bit. The following recipe is so good, I’ve made it a few more times since my diet ended!

A picture of Paleo Maple-glazed Nuts in a white dish.Paleo Maple Glazed Nuts

5 cups of organic nuts – I used macadamias, pecans, walnuts, almonds and brazil nuts
4 Tbs organic maple syrup
1 tsp alcohol free vanilla extract
1/2 to 3/4 tsp salt – to taste

1) Add maple syrup, vanilla extract, and salt. Mix to combine.
2) Add nuts and stir so all are well covered in the maple mixture.
3) Line a large cookie sheet with parchment paper. Scoop out the nuts with a slotted spoon and let the excess liquid drip off for a few seconds. Place in a single layer on the cookie sheet.
4) Cook at 250° in a preheated oven for 45 minutes. Remove and let cool for a few minutes if you can. Store in an airtight container.

Picture of a dish of Coconut Chia-Seed Pudding with big blackberries on top.Other Sugar-Free Snacks

I also ate the Rice-less Krispie Treats for sweet snacks along with Dr. Lepore’s Vanilla Coconut Chia Seed Pudding. Fruit is always a healthy snack. I ate a lot of apples, tangerines and pears. I couldn’t eat icecream, but I have a Yonanas machine that turns frozen fruit into sorbet. My family ate bags of frozen berries this way. My kids like it sweetened with a little honey. For salty snacks, and for an appetizer, I ate a lot of fresh guacamole with the Red Rice chips.


2 medium avocados
1/4 cup diced organic tomatoes
1/4 to 1/2 tsp salt, to taste
1/2 Tbs organic dried onion
1/2 Tbs organic lime juice or fresh squeezed lime juice

1) Cut avocados the long way and use a spoon to scoop out the green goodness. Mash to desired consistency.
2) Add 1 Tbs filtered water and the dried onion to a glass dish and zap in the microwave for 30 seconds. Fresh onion can be used, but my kids don’t really like fresh onion and this is fast.
3) Add onion, salt, and lime juice to the avocado mixture. Mix well and adjust salt if needed. Add tomatoes and serve immediately. If you are not eating right away or if there is any left over, this is a trick to keep it from going brownish on top. Put it in as small a container as possible so there is only a little open to air. Slowly add water so it sits on top, completely covering the guacamole with about 1/4 inch of water. When it comes time to eat it, pour off the water and stir.

21 Day Detox Dinner Recipes

Picture of Sweet Potato Coconut Curry Soup recommended by Dr. Erica LePore for those on the 21 Day Detox Diet Plan.This stuffed turkey tenderloin recipe is fantastic right out of the oven or as leftovers. It is completely compliant and no changes were needed. I also really enjoy the Sweet Potato Coconut Curry Soup from the 21 Day Detox Plan website. A few nights we did roasted chickens or rotisserie turkey for dinner and for leftovers. Then, I made bone broth and really good chicken soup. Here’s the link to my bone broth and chicken soup recipe. It says chicken noodle soup, but it tells you how to make it chicken and rice soup. It was the soup days that I ate Guacamole and Red Rice chips to make the meal a little more filling.

Another thing I made a few times was Fresh Basil Pesto. This recipe puts it on chicken breasts, which totally works for the 21 Day Detox Plan. I usually made just the pesto and ate it on baked spaghetti squash with some diced chicken thrown in for protein. YUM!!!! Trader Joe’s makes brown rice and quinoa pasta that you can eat on this diet, too.

How to Find Recipes for the 21 Day Detox Diet Plan

There are lots of recipes out there that work for the 21 Day Detox Diet Plan. Search for Paleo versions of your favorite recipes and those will usually work with little or no tweaking. The best way to be successful on this diet is to have food on hand that you can eat, including snacks. Make sure to make some emergency turkey meatballs to freeze for a quick meal in case you are in a hurry. The recipe I made was not great, so I didn’t share it, but having them was good for rushed meals when I wasn’t well prepared. Check spaghetti sauce jars, many have sugar in them.

Last thing, these recipes are tasty, healthy recipes good for any time, not just when your detoxing. Enjoy!


Home Modifications to Improve Your Health and Well-Being

make your home as healthy as possible for the ones you love!

by Natalie Jones

There are many factors in our daily lives that impact our health. When we think about these factors, we probably consider diet, exercise, genetics, and even our stress levels. Many people, however, overlook the important role that our own homes play in our overall health.

Research has shown that “there is a direct relationship between health and housing.” Believe it or not, there are many types of home modifications and repairs that can help improve your health and well-being.

If you’re planning your next home improvement projects for the upcoming year, these are just a handful you might consider adding to the list:

Indoor Improvements for Health

Wood is Better Than Carpets

When it comes to creating a healthier home, one of the first steps you might consider is removing carpets to help reduce allergens. Hardwood or tile flooring can be better for reducing allergens such as dust mites and pet dander. As an added bonus, hardwood flooring is also easier to clean, longer-lasting, and more sustainable. In other words, it’s a win-win situation.

 Smoke & Carbon Monoxide Detectors For Safety

An extremely important (and affordable) safety consideration is installing smoke and carbon monoxide detectors throughout your home. You’ll also want to ensure that these devices have working batteries.

While you are installing the detectors throughout your home, you should also determine your family’s emergency evacuation plan in case of fire, severe weather, or other unexpected disaster. This will keep all household members safe during unexpected emergency situations.

Repurpose Unused Spaces

Do you have any unused rooms in your home, such as empty bedrooms or basement spaces? If so, you might consider converting an unused space into a “reading room” so that you have a quiet place to relax and unwind.

Another great option for an unused room or unfinished basement is to build your own home gym. This doesn’t mean you have to break the bank by investing in expensive equipment. Instead, you can install a mirrored wall (so you can help reduce injuries by ensuring you have proper form) and invest in some dumbbells. Additionally, you might also consider installing a sound system so that you can listen to energizing music while you workout.

Outdoor Home Improvements for Health and Safety

If you have a pool or pond in your yard, you probably make sure someone is there to carefully monitor all water-based activities. This is especially important if you have children or pets. Of course, there are some home modifications that can help increase pool safety. For instance, you might consider installing a fence around the perimeter of the water to help keep children and pets from accidentally slipping and falling in.

 Going “Green”

Some additional home improvement projects you might consider include “green” changes. Your household water usage is a great place to start when it comes to sustainability. For instance, you could implement low-water landscaping with a variety of colorful and beautiful plants.

You might also install a water filtration system. Environmentally-friendly systems such as this 10-stage water filter, which connects directly under your sink, can cleanse and purify your drinking water. You’ll help the environment (and save money) by not having to purchase bottled water, and you’ll enjoy quenching your thirst with toxin-free drinking water.

Sometimes, taking your health into your own hands can start in the comfort of your own home. Home modifications do more than add to your home’s resale value; modifications like the ones listed above can actually contribute to your overall health and well-being. They don’t cost much money and the value they add to your life (and your health) will be well worth it.

Keto, Paleo and Primal Diets Are Basically the Same… but Here are the Wee Tiny Differences…

Paleo, Primal, Keto: What"s the difference?

If you hear about one more type of diet, just one more, you are going to start breaking things.


It’s bad enough that there are one thousand and one different kinds of supplements out there that it can push a person into multivitamin madness, but all of the different kinds of diets roaming around can push one over the edge.

You have the grapefruit diet. The crash diet. The Atkins diet. The Mediterranean diet. The detox diet. The vegetarian diet. The semi-vegetarian diet. . . .


Many people are calling it a day to just be on a See Food diet. They see food, and they eat it.

But we like to keep things pretty simple around here: Eat real food that isn’t processed, and let the chips fall where they may.

Because these seem to be in the spotlight, let’s (briefly) talk about the keto diet, paleo diet and primal diet, and what their differences are.

Eat Real, Unprocessed Meat, Oils & Vegetables on a Paleo or Primal Diet.

The Primal and Paleo Diets

Let’s talk about these two in one sitting, because they are basically the same thing. But modern man came along and made them into two separate things because … well … heck, we don’t know. Let’s not make rocket science out of simple science.

Primal, which is short for primeval, means of first importance – primary. It’s the first years of the world’s existence – the Genesis biblical era.

Paleo is short for Paleolithic. It’s how we humans lived in ancient times when we used tools and weapons made of stone. “Cavemen,” in another words.

The primal and paleo diets are basically the same, but here are the only real differences:

  1. The primal diet includes raw, full-fat dairy as a source of healthy fats. The paleo diet restricts it.
  2. The paleo diet eliminates nightshade vegetables. Like white potatoes, tomatoes, eggplant and peppers. These are called “nightshade’ because these plants prefer shady areas. The primal diet doesn’t
  3. The primal diet includes coffee. The paleo diet restricts it.

Foods included are:

  • fruits and vegetables
  • nuts and seeds
  • raw or fermented dairy, like raw milk and cheese
  • pure maple syrup and raw honey
  • meat and fish, preferably grass-fed, cage-free and wild-caught

It’s the same as our ancient ancestors ate. Real, unprocessed food. Nothing complicated, right?

Okay, so what about the Keto (Ketogenic) Diet?

Ketosis: Burn fats, not carbsThe ketogenic diet is a high-fat, adequate-protein, very low-carbohydrate diet (generally 20 to 50 net carbs daily) that is used as both a lifestyle and a medical method diet.

It forces the body to burn fats rather than carbohydrates.

Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies.

The ketone bodies pass into the brain and replace glucose as an energy source. So healthy fats are needed to fuel the body.

As an example of this being used as a medical method, an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.

Foods included are:

  • High-fat meat.
  • Low-carb fruits and vegetables.
  • Dairy (including yogurt and cheese and cottage cheese).
  • Coconut and olive oils
  • Nuts and seeds.
  • Dark chocolate.

Paleo Primal and Keto Diets Compared

So Which One is Best?

As you can see, they are all good. But there is no size fits all here anyway, and we are not going to tell you what diet you should choose. You’re the captain of your health ship, and only you can set the course that is best for your own voyage.

But just keep common sense in check. Eat real food that isn’t processed. Watch your stress level. Keep it under control with Monday-morning traffic and irritating coworkers. Smile and laugh more. Keep friends close and enemies closer.

And, hey, maybe you’ll just live forever with a body you’ve always wanted.

Okay, almost.


Do you know someone who is about to lose it? Send them this article.

And if you haven’t done so lately, take a look at some of our alternative-health products and our Paleo-friendly products.

We all deserve to have more health options in our lives than just pharmaceutical drugs. Don’t we?

Let us know if you have any questions or comments.

Check out these posts for great Paleo recipes:

Paleo/Primal Crepe
Paleo Cranberry Orange Bread
Grain Free Pumpkin Granola
Paleo Holiday Recipes

Til next time.

From the staff of Nourishing World

Bust Holiday Stress


By Ali Wetherbee

The holidays can be fun and magical and ever-so-memorable — but this busy time of year can also really stress your mind and body. From holiday shopping to fighting traffic, from being cooped up indoors with germs to being cooped up with the in-laws, there are countless hits to our time, our finances, our health, our peace and sanity. We don’t eat as well and don’t have time to exercise. All of this leaves us especially vulnerable to all those colds and flus going around. So before you wind up in bed with a box of tissues and a hot water bottle, try these ideas. 

In Your Medicine Cabinet:

Instead of toxic, chemical-laden medicines, stock your medicine cabinet with organic vitamins and herbs and homeopathic formulas. Take these daily, but especially when you are under unusual stress or already sick.

Start with Vitamin C

Whole Food Vitamin C belongs in every family’s medicine cabinet. Take it daily to keep your immune system functioning optimally, and begin taking it more frequently or in higher doses as soon as you feel something coming on. Vitamin C, when taken daily, can shorten the duration of the common cold. Taking one or two extra doses when symptoms first appear can thwart a cold before it really gets started! It also prevents and reverses free radical damage caused by oxidative stress, UV rays, and environmental toxins. Vitamin C is necessary for serotonin production, so this is a must-have for anyone suffering from depression or seasonal affective disorder.


Adapt Better to Stress

Take adaptogens during intense periods of stress. Adaptogenic herbs help you adapt to physical and mental stress and keep the body in balance. They may be particularly useful if you are experiencing anxiety, fatigue, or depression as a result of stress or tension. Stress increases cortisol levels, which may lead to chronic inflammatory conditions, weight gain, fatigue, thyroid problems, hormonal imbalances, and illness. Adaptogens such as rhodiola and cordyceps lower high cortisol levels, minimizing the harmful effects of stress on the body.


Get a Good Night’s Rest

Stress can disrupt your sleep/wake cycles, making it hard to fall asleep and sleep through the night. This leaves you even more prone to feeling stressed, and you wind up stuck in a vicious cycle. These all-natural formulas can ensure you get an adequate amount of sleep, whether you are up late wrapping gifts or at your company Christmas party past bedtime. Healthy sleep is critical to a healthy immune system, and those who get poor-quality or insufficient sleep are more likely to succomb to colds, flu, and viruses.


Support Your Immune System with Antioxidnts

Take supplements loaded with antioxidants to keep your immune system in tip top shape. This is an excellent way to boost your body’s resistance to illness during this stressful time of year. Inadequate sleep, poor diet, stress, lack of exercise, increased exposure to germs, aging, and chronic health conditions can all leave you much more susceptible to illness, but these supplements strengthen the immune system, naturally.


Treat Your Cold Naturally

If illness hits despite your best efforts, you will be glad to have a medicine cabinet stocked with healing herbs, vitamins, and supplements! Keep these items on hand for when you start to feel stuffy or achy. Sovereign Silver is a colloidal silver supplement that my family goes to whenever any of us has a cold. It can be taken every 2 hours or so to help kick the cold out before it gets a firm hold. Calm Balm is an all-natural alternative to petroleum-based chest rubs, and is great for colds, aches, and pains. Wedderspoon Manuka Honey Nuggets help soothe sore throats with organic antibacterial ingredients.


‘Tis the Season to Stay Healthy!

Keeping healthy and fighting stress is not just a physical process. Every choice we make and each action we take can leave us more stressed or more relaxed, sicker or healthier. Try these tips to stay on track toward a healthier holiday season:

Learn to Say No

You do not need to attend every party or gathering you are invited to! Pick your favorites and skip the rest. The same goes for gift swaps among friends or at the office. Feel free to opt out of those that bring you more stress than pleasure.

Designate one day a week as a “day off” and avoid errands, shopping, planning, ordering, and organizing for the entire day. Instead, read a book, watch a movie, go for a walk, or do something else relaxing. If an entire day seems unrealistic, aim for at least one stress-free evening a week. 

Focus on the Important Things in Life

Spend time with your family. Your kids or grandkids won’t remember every present under the tree or how perfectly the gifts were wrapped, but they will remember the days spent baking cookies, playing games, building snowmen, and cuddling by the fire. Take time out each day to do something that builds memories.

Be grateful. At the end of the day, instead of thinking about all the things you didn’t get done, spend some time thinking about all the things you are thankful for. Keep a Gratitude Jar with scraps of paper for family members to write down each happy moment or blessing, and read through the papers every night at dinner. Bake cookies for someone who has helped you out sometime this year. Bring gifts or food to those who are less fortunate.

Get Plenty of Fresh Air and Exercise

Go for a jog before work or take an evening walk with the family to see neighborhood light displays. Enjoy winter sports such as sledding, skiing, snowboarding, and ice skating. Build a snow fort with the kids or have an improptu dance party. It’s fine to do your workout indoors if the cold is too harsh for you, but also bundle up in a blanket and sit on your front stoop for a few minutes with a hot cup of tea and breathe in the fresh air.

Nourish Your Soul

Engage in soul-friendly practices. While you’re sitting at a red light or stuck in traffic, take some deep breaths and relax your shoulders. When someone cuts you in line at the store or pushes you aside to grab the very last can of cranberry sauce, take some time to think loving, forgiving thoughts about this rude person. Be present and live in the moment instead of spending the entire holiday season tallying your mental lists. Practice yoga, mindfulness, or meditation. All of these things will reduce your stress load and leave you stronger, healthier, and happier.

Thanksgiving, Paleo-Style

Try tasty Paleo versions of some Thanksgiving favorites.

I love Thanksgiving. It seems that frequently when we get together with family, there are presents involved. Whether it’s birthdays or other holidays during the year, very often my parents or my in-laws are giving the kids a present for some reason or another. Don’t get me wrong, I’m thankful to have such great people in our lives, but Thanksgiving is a time when there are no presents and the focus is reflecting on what we have and how lucky we really are.

I also love the food on Thanksgiving. But, many of my favorites have been traditionally made with canned soup, canned beans, sugar, and bread, which are no longer part of my diet. A little scouring of the internet and some kitchen creativity was needed to find tasty alternatives to some of my favorite recipes.

Paleo Stuffing



  • 1 loaf low-carb coconut flour bread (recipe below)
  • ¼ cup fresh parsley
  • 2 Tbsp grass-fed butter or coconut oil
  • ½ red onion, diced
  • 3 celery sticks, diced
  • 1 large apple, peeled and diced
  • 2 tsp dried thyme leaves
  • 1 tsp dried rosemary
  • ½ tsp dried ground sage
  • ¼ tsp black pepper
  • ¼ tsp Himalayan rock salt
  • ¼ teaspoon ground ginger
  • 1 cup homemade chicken broth, or broth of your choice


  1. Roughly chop bread into bite-sized pieces. Place the pieces on a large baking sheet and place in preheated 300° oven. Cook on low temperature until dried out, about 50 minutes. The bread should be a bit more moist than croutons, but not soft. This step will help the bread retain its shape in the stuffing, so don’t skip it! Alternatively, you can dehydrate in your dehydrator, 130F for 24 hours.
  2. Place the bread chunks in a large bowl, toss with fresh parsley and set aside.
  3. Preheat oven to 350F and lightly grease a casserole dish with oil of your choice, I used Perfect Coconut Oil.
  4. Heat butter, or oil of your choice, in a large pan on medium-high heat.
  5. Add onion and cook until soft, about 5 minutes. Add celery, thyme, rosemary, sage, pepper, salt, ginger and cinnamon. Cook for another 2-3 minutes. Add apple and cook a couple more minutes until just tender.
  6. Remove from heat and add vegetable mixture to bread and toss to combine being sure not to over mix.
  7. Pour the broth over top of the bread. Again, be sure not to over mix just toss, then add to the prepared casserole dish.
  8. Cover and bake in preheated oven for 30 minutes.
  9. Remove from the oven and let sit with the cover on for 5 minutes. If you like a moister stuffing, add more broth to taste.

Low Carb Coconut Flour Bread


  • 4 eggs, room temperature
  • 1 ⅔ cup full-fat coconut milk, room temperature
  • ¼ cup Perfect Bovine Gelatin
  • ¼ cup melted Perfect Coconut
  • 1 Tbsp apple cider vinegar, room temperature
  • 2 tsp coconut sugar
  • 1 cup coconut flour, sifted
  • 1 tsp gluten-free baking soda
  • ¾ tsp Himalayan rock salt


  1. Preheat oven to 350F.
  2. Lightly oil a 9×13 loaf pan with coconut oil. Set aside.
  3. Add egg whites to a mixing bowl. Whisk on medium-speed for 2 minutes, until frothy.
  4. In a separate bowl, add egg yolks, coconut milk and gelatin and beat on high, until smooth.
  5. Combine the above two and add melted coconut oil, vinegar, and coconut sugar. Mix until just combined.
  6. In a separate bowl, mix coconut flour, baking soda and salt. Add to wet ingredients and mix until well combined.
  7. Transfer batter to a prepared bread pan. Smooth out with a spatula or the back of a spoon. Bake for 45-50 minutes in preheated oven, or until a toothpick comes out clean.

Low-Carb Bread & Paleo Stuffing recipes inspired by

Paleo Cranberry Sauce



  • 3 cups fresh cranberries
  • 1 cup orange juice
  • 1 cup pomegranate juice
  • 4 Tbsp coconut sugar (start with 2 and add more depending on how sweet you like it)
  • 2 Tbsp plus 2 tsp Perfect Bovine Gelatine
  • 1/2 cup water


  1. Blend cranberries and juice in blender or food processor until very smooth.
  2. Place in a pot and bring to a boil.
  3. Add coconut sugar and stir. Adjust sugar amount to desired sweetness.
  4. Reduce heat and simmer for 10 minutes, stirring frequently.
  5. Add the gelatin to 1/2 cup water and let it sit 1 minute. Add to cranberry mixture and stir until completely dissolved. Check for sweetness and add more sugar if desired. Remove from heat.
  6. If putting in molds, coat the inside with melted Perfect Coconut Oil (cranberry sauce comes out of the mold easier). Pour into molds or dishes and place in refrigerator until well chilled. If having trouble removing from molds, then place mold in hot water for a couple minutes to loosen it up.

Inspired by

Paleo Green Bean Casserole


This recipe was a huge hit with everyone, even people who don’t usually like Green Bean Casserole! It is a combination of recipes from and


  • Prepared onion topping (recipe below)
  • 1 lb fresh green beans
  • 8 oz roughly chopped mushrooms
  • 5 large strips of bacon, roughly chopped
  • 2 shallots, finely chopped
  • 3 cloves minced garlic, not too big
  • 1/2 cup almond meal
  • 1.5 cups cream or coconut milk or almond milk
  • 3 tsp sea salt
  • 2 tsp pepper
  • 2 Tbsp extra virgin olive oil
  • 2 tsp tapioca flour


  1. Put a large pot of water on the stove to boil. Cut green beans in half and boil for 5 minutes. Strain and set aside.
  2. Add chopped bacon to a hot buttered or oiled saute pan and cook till just crispy.
  3. Add shallots and saute till slightly clear.
  4. Add the garlic, saute a couple more minutes.
  5. Add the mushrooms and stir frequently until they have cooked down.
  6. Remove mixture to a bowl and set aside.
  7. Using the same pan, add 1 Tbsp EVOO and 1 cup of the cream, coconut milk or almond milk and stir with a metal whisk. Add 1/4 cup of the almond meal and whisk until smooth. Add the rest of the cream and almond meal, whisking over a medium simmer.
  8. Add the salt and pepper
  9. Whisk in tapioca flour and stir until the thickness of heavy cream.
  10. Reduce heat, add the mushroom mixture back in and stir.
  11. Add the green beans and stir.
  12. Pour the mixture in a medium size casserole dish.
  13. Top with prepared onions and cover.
  14. Bake for 15 minutes. Remove cover and bake for an additional 5 minutes.
  15. Enjoy!

Onion Topping


  • 2-3 medium onions, sliced very thinly
  • 2 eggs
  • 3 Tb heavy cream or coconut milk
  • 1 cup almond flour
  • 1/2 cup Perfect Coconut Oil for frying


  1. Heat oil in a frying pan.
  2. Beat eggs and cream or coconut milk.
  3. Add onions and make sure they are thoroughly coated.
  4. Put 1/2 the almond flour on a plate
  5. Use tongs to grab a bunch of the onions from the eggs. Let it drain a bit so it’s not dripping and drop onto the almond flour plate. Toss until evenly coated.
  6. Move to frying pan and fry until crispy, stirring frequently. Move to paper towel lined bowl or plate and set aside. Repeat until all onions are cooked.

By Kerrie Bross

Paleo Holiday Recipes


So, if you’re like me, then most people you know still have a modern diet and holiday parties are filled with lots of enticing foods that are loaded with flour, sugar and processed oils. I feel a little better when I bring something that is both tasty and healthy. I know I can eat that one dish, at least, without any guilt. The chocolate cream pie is now a new favorite and I’ll be making a few over the next couple weeks. Need an easy healthy cookie recipe for your party? The chocolate macaroon cookies below are no-bake and delish! There are links at the end to other recipes we’ve done that would be good for holiday parties, as well. And, if you’re not much of the make-from-scratch kind of person, then a big veggie tray is an easy, healthy addition to any party. My family’s favorites for the veggie tray are snap peas, sliced red peppers, grape tomatoes, sliced cucumbers and cauliflower. I’ve included below an easy ranch dressing made from avocado mayonnaise, so it’s Paleo-friendly. Enjoy your holidays and all the parties!

Easy Paleo/Primal Ranch Dressing


  • 1 cup avocado mayonnaise (Try Primal Kitchen MAYO)
  • 1/2 tsp dried chives
  • 1/2 tsp dried parsley
  • 1/2 tsp dried dill weed
  • Optional Primal Ingredient: 1/2 cup organic plain yogurt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp salt
  • 1/8 tsp ground black pepper


In a large bowl, whisk together all ingredients. Cover and refrigerate for 30 minutes before serving.


Salted Caramel Chocolate Macaroon Cookies

Paleo, Gluten-Free, Dairy-Free, & Vegan. Inspired by GI365.


  • 1 1/2 cups coconut sugar
  • 1/2 cup coconut oil
  • 1/2 cup coconut milk, (from the can)
  • 2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 2 1/2 cups finely shredded coconut
  • 1 cup big flake coconut
  • 2/3 cup dark chocolate chunks or chocolate chips (I used 80% dark chocolate)
  • 1/2 cup almond or cashew butter (optional)
  • 1/2 cup whole raw almonds (optional)


In a large saucepan, combine the coconut sugar, coconut oil, and coconut milk. Bring the mixture to a boil, and boil for 2-3 minutes until the caramel thickens, stirring constantly to keep the caramel from sticking.

Remove the caramel from the heat and add the vanilla, sea salt, and coconut. Stir to combine. If you’re using the almond or cashew butter, mix it in thoroughly.

Finally, add the almonds and chocolate chunks and combine, stirring as little as possible to keep the chunks intact. No worries, though – it’s still very good even if the chocolate melts.

Portion the cookie on a parchment lined baking sheet and let cool. This version of no-bakes takes a full 3-4 hours to fully set up, but you don’t have to wait that long because they’re really good warm and gooey.

Note: To keep this recipe 100% dairy free and vegan, be sure to use a chocolate that is dairy free.


Paleo Chocolate Silk Pie

I had to find a great chocolate cream pie recipe because it’s my step-father’s favorite. This silky, decadent Paleo chocolate cream pie fits the bill! The pie is dairy-free as long as you use coconut oil instead of butter. This one’s for you Kenny!

Inspired by

For the chocolate almond crust:

  • 1 2/3 cup blanched almond flour
  • 1/3 cup cocoa powder
  • 1/3 cup coconut palm sugar
  • 1 large egg
  • 1 Tbs coconut oil or butter

For the chocolate silk pie filling:

  • 3 large eggs
  • 1/2 cup raw honey
  • 1 1/2 tsp vanilla extract
  • 6 oz unsweetened chocolate, chopped
  • 1 1/4 cups unsweetened coconut milk, almond milk or pastured milk

For the coconut whipped cream:

  • 1 (13 oz) can coconut milk
  • 1 Tbs raw honey
  • 1 tsp vanilla extract

1) Make the chocolate almond crust first.

Preheat the oven to 325°F.

Combine the almond flour, cocoa powder, and coconut sugar in a medium bowl. Add the egg and coconut oil to the bowl and beat with a mixer until a crumbly dough-like mixture forms. This may seem a little dry or hard to mix, but that’s normal. Just get everything well combined.

Press the dough into the bottom and up the sides of a 9-inch pie plate. Bake in the preheated oven for 10 minutes, then let the pie crust cool completely before filling. Refrigerate to speed the cooling process if necessary.

2) Make the chocolate silk filling.

Place the eggs, honey, and vanilla extract in a blender. Blend until smooth.

Heat the milk in a small saucepan over medium heat. Add the chocolate. Stir until the chocolate is melted; do not overheat the chocolate!

With the blender running on low speed, pour the hot chocolate milk in over the other ingredients. Blend until the mixture is smooth and completely incorporated.

Pour the mixture into the cooled crust and refrigerate for at least 8 hours.

3) Make the coconut whipped cream.

Refrigerate the coconut milk at least 24 hours before making the whipped cream. The makes the thick cream separate from the liquid and firm up. Chill a glass or metal bowl in the freezer 20 minutes before making the whipped cream.

Remove the lid from the can of coconut milk. The coconut cream will be very thick on the top. Gently scoop this part out and put it in the chilled bowl. Save the watery liquid for another recipe.

Using a mixer, whip the coconut cream until it is light and fluffy and peaks form, then mix in the honey and vanilla extract. Scoop on top of the pie and use a spatula to spread, or use a pastry bag to decorate the top of the pie with the whipped cream.

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More Holiday Party Recipes

Check out these delicious, healthy recipes, perfect for your upcoming gatherings!

By Kerrie Bross

Which Superfoods Will Protect My Eyesight?


Our eyes are under a lot of strain and sadly, for some of us, this will lead to serious damage and even blindness later in life. The culprit? Blue light emitted from our personal digital devices, computers and lighting. Over time, these harmful rays can cause degeneration of our retinas and lead to sight loss.

But it’s not all doom and gloom. Scientists at Harvard University have shown that certain superfoods actually protect against the damaging effects of blue light and can protect our eyesight in the future.  

What’s the science?

The reason blue light is so dangerous is that is has a much higher frequency than other visible light. This means the light rays vibrate more violently as they enter your eye, causing damage to your retina. Specifically, they damage your macula – a highly-pigmented area at the back of the retina.

The macula acts as a filter to blue light. It’s packed with yellow pigment, which fends of those harmful rays. Repeatedly having to do this takes its toll however, leading to what is called advanced macular degeneration. This condition is the leading cause of blindness in the West, affecting a staggering 30% of people over the age of 75. And we can only assume that, in the age of the ever-present smartphone, this figure looks set to rise.

How can superfoods help?

The Harvard study found that the nutrients in certain superfoods have a significant benefit to the health of our eyes. It followed the visual health of over 100,000 participants over the course of 20 years to conclude that two nutrients are vital in protecting against macular degeneration: lutein and zeaxanthin.

Researchers showed that people eating a diet rich in lutein and zeaxanthin are 40% less likely to suffer from advanced age-related macular degeneration. The reason? These two little carotenoids contain the yellow pigment the macula needs to be able to filter out blue light. Pretty clever huh?

Which superfoods should I be eating?

Fermented_Kale_supplementTop of the list is superfood favorite, kale. We always knew we loved these nutrient-dense greens and it can feature in a wide range of dishes from stir-fry to smoothies. If you’re not keen on its earthy taste don’t worry, there are also clever products and supplements that make eating your greens so much easier. Try Perfect Fermented Kale to quickly and easily get concentrated kale into your diet.

Other foods high in lutein and zeaxanthin include raw cress, raw spinach, cooked spinach and green peas. And in a slightly disappointing myth-buster, carrots were found to have relatively low levels of eyesight-protecting nutrients.

So, it looks like eating your greens is a must when it comes to protecting your eyesight. But exactly how many greens do you need to eat?

How much lutein and zeaxanthin do I need?

At this point in time, there is no established Recommended Dietary Allowance (RDA) for either lutein or zeaxanthin. However, in another study into visual health – the Age-Related Eye Disease Study (AREDS2) –  just 10mg of lutein and 2mg of zeaxanthin per day were found to have significant benefits to macular health.

In the study, this was provided in the form of a supplement but just one cup (or 100g) of cooked kale is thought to contain around 20mg of lutein and zeaxanthin. Five portions a day of other green vegetables, such as spinach, broccoli and peas, would also provide you with sufficient levels of these very special carotenoids. That’s a pretty delicious way to protect your eyesight!  

AMD and superfoods

Image Credit: Focus Clinics