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Roasted Cauliflower Soup

Ingredients: 

  • 1 large head cauliflower, cut into florets
  • 3 shallots, sliced
  • 4 garlic cloves, peeled (left whole)
  • 2–3 Tbsp olive oil
  • Sea salt and freshly ground black pepper
  • 1 bay leaf
  • 1 tsp dried thyme
  • 2 cups vegetable stock or water (plus more as needed)
  • 1 can full-fat coconut milk or 1 cup heavy cream

 

Instructions: 

  1. Preheat the oven to 400°F (205°C).
  2. Place cauliflower florets, shallots, and whole garlic cloves on a baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Roast for 30–35 minutes, turning once, until the vegetables are tender and deeply golden.
  3. Transfer the roasted vegetables to a large saucepan. Add the bay leaf, dried thyme, and vegetable stock or water. Bring to a gentle boil, then reduce heat, cover, and simmer for 10-15 minutes to allow flavors to meld.
  4. Remove the bay leaf. Purée the soup using an immersion blender or high-speed blender until smooth.
  5. Return soup to low heat and stir in the coconut milk or cream. Thin with additional stock or water to reach your desired consistency. Warm gently, do not boil.
  6. Taste and adjust seasoning with salt and pepper. Serve warm with garnishes of choice.

Pumpkin Cocoa Custard

Ingredients: 

  • 1 can organic pumpkin puree
  • 1 can full-fat organic coconut milk
  • ¼ cup grass-fed gelatin
  • ¼ cup organic cocoa powder
  • 1 tsp pumpkin pie spice
  • Pinch of sea salt
  • Pure Monk fruit drops or raw honey to taste (optional)

Instructions: 

  1. Put all ingredients in high-speed blender and mix thoroughly.
  2. Spoon into serving dishes, optionally dollop with whipped cream & dust with cocoa powder.
  3. Enjoy!


Note: To make fresh whipped cream, pour cold heavy cream into a bowl and whip with a whisk or hand mixer until soft peaks form. Stop whipping as soon as the cream holds its shape, overwhipping will turn it grainy. Keep chilled until ready to serve.

Butternut Squash Fries

Ingredients: 

  • 1 large butternut squash
  • 3 Tbsp. coconut oil, melted
  • 1 tsp. ground cinnamon, optional 
  • Sea salt, to taste (generous amounts encouraged)
  • Fresh ground pepper, to taste
  • Dried oregano, to sprinkle on top

Instructions: 

  • Preheat the oven to 400°F.
  • On a cutting board, halve the squash vertically. Scoop out the seeds, and peel the squash.
  • Cut the squash into 1/2 inch half moons, then cut into 1/4 inch fries or wedges.
  • In a bowl, toss the fries with coconut oil, salt, cinnamon, and pepper, then transfer to a baking tray.
  • Bake for 45-60 minutes, flipping halfway through. Time depends on how thick you cut your squash and how well-done you like your fries.
  • While cooling, top with dried oregano and additional salt and pepper, if desired.

Enjoy!

Almond & Coconut Flour Chocolate Chip Cookies

Ingredients: 

  • 1½ cups almond flour
  • ½ cup coconut flour
  • ½ cup panela (rapadura), finely grated or powdered
  • ½ tsp baking soda
  • ½ tsp fine sea salt
  • 2 large eggs
  • ¼ cup melted coconut oil (or butter, if you prefer)
  • 2 tsp vanilla extract
  • ½-¾ cup dark chocolate chips or chunks (70% cacao or higher)

Instructions: 

  • Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
  • In a bowl, whisk together the almond flour, coconut flour, baking soda, salt, and powdered panela. Make sure the panela particles are very fine; if not, pulse them in a spice grinder or food processor before mixing so the sweetness distributes evenly.
  • In a separate bowl, whisk the eggs, melted coconut oil, and vanilla until smooth.
  • Pour the wet ingredients into the dry and stir until a soft dough forms. Fold in the chocolate chips.
  • Let the dough rest for 5 minutes. Coconut flour absorbs moisture, and this short rest improves texture.
  • Using a tablespoon or cookie scoop, portion the dough onto the prepared sheet, spacing cookies about 2 inches apart (they won’t spread much).
  • Bake for 10-13 minutes, until the edges are lightly golden. Watch closely toward the end, coconut flour can brown quickly.
  • Let cool on the baking sheet for 10 minutes before transferring to a cooling rack.

 

Why Panela (Rapadura)?

Panela is a whole-sugar product made from evaporated sugarcane juice. Unlike refined white sugar or sugar alcohols, panela retains trace minerals and has a more complex nutrient matrix. It’s absorbed more slowly than highly refined sugars, meaning it tends to cause a gentler rise in blood glucose and a smaller insulin response when eaten as part of a balanced meal. This doesn’t make it a “free food” for blood sugar, but it does behave differently on the metabolic timeline than highly processed sweeteners. Always enjoy carbohydrates in proportion and in combination with protein and healthy fats.

Golden Milk Immune-Boosting Tea

Golden Milk Immune-Boosting Tea

  • 1/2 can full-fat coconut milk
  • 1 tsp. dried turmeric
  • 1 tsp. bee pollen or raw honey
  • 1 tsp. freshly grated ginger (or dried)
  • 1 tsp. grass-fed collagen powder
  • Pinch of sea salt
  1. Combine in saucepan and stir until heated thoroughly.
  2. Enjoy!

Almond & Coconut Flour Chocolate Chip Cookies

Almond & Coconut Flour Chocolate Chip Cookies

  • ¾ cup almond flour or almond meal
  • ¼ cup coconut flour
  • 1 teaspoon baking soda
  • ½ teaspoon fine grain pink Himalayan salt
  • Dash cinnamon (optional)
  • ½ cup butter or coconut oil, melted
  • ½ cup erythritol
  • 1 tsp stevia extract powder
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ – 1 cup stevia sweetened chocolate chips
  • ½ cup chopped nuts (optional)
  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a bowl mix all dry ingredients together. Add melted oil and mix.  Add eggs and vanilla and mix.  Add chocolate chips and nuts and mix.
  3. Scoop dough, one tablespoon at a time, in mounds onto the baking sheet, leaving a couple inches around each cookie.
  4. Bake for about 11 minutes, until golden brown. Let them cool on the baking sheet for a few minutes. I use a silicone baking sheet, so they slide off very easily.  When completely cooled off, they have the same texture as original cookies and have a crisp to them.