August 03, 2015

Paleo Banana Coconut Blueberry Muffins (SCD, GAPS, Gluten Free, Nut Free)

Hi friends! It is officially blueberry season which makes me one happy girl. And in honour of the blueberries that are overflowing the farmers markets and grocery stores right now I came up with a Banana Coconut Blueberry Muffin recipe for you. I hope you're excited!
But before we get to that there are a few things on my mind this week that I need to get off my chest.

I am sure by now you have heard the story about Cecil the lion. And if you are for some reason living under a rock and haven't heard you can read about it here. This totally breaks my heart. It has been a while since a news piece has had such an emotional impact on me. As far as I'm concerned there is absolutely no justification for what Dr. Palmer did. His actions are inexcusable. This was a deliberately planned act to kill an endangered, and beloved, animal. There is no other way to look at it. I cannot even begin to understand how he thought this was okay to do. In my mind it is no different than killing a human being. Yes I know that may sound harsh but I know there are many of you out there who agree with me. And there will also be many others that don't. That's okay. We are allowed to disagree. I personally hope that Dr. Palmer is found and punished to the highest degree. I would really like to see him jailed for his crimes, but I suspect he will only be asked to pay a little fine and will then be able to carry on with life. On to planning his next animal kill (because we all know he will do it again if he isn't stopped). What's really sad is I am sure killings like this are happening all the time without us even knowing. This one just happened to make the news because of how famous Cecil was. It's beyond horrifying. I feel sick just thinking about it. Has anyone else been as affected by this story as I have?

Alright moving on to happier things... Like vacations! Because who doesn't love vacation? I am so excited to be heading to Mexico in a couple weeks. One whole week of sand, sun, relaxation and freedom from work. Sounds like heaven to me. My countdown is officially on. It's been almost two years since I have been to the beach. Horrible right? Now I have to admit that I am a little nervous about the food situation in Mexico. We are heading to an all-inclusive and this will be the first time in five years that I have travelled to a place where I don't have my own kitchen. Leaving my food preparation up to someone else definitely scares me, but my bowel symptoms have been under good control for a while now and it will likely be good for me to have a break from the kitchen. Hopefully anyways! I will be loading my suitcase with probiotics and activated charcoal just in case. And will likely pack a few cans of tuna, sardines and Epic bars in case I can't find any safe options at a certain meal. Because let's be honest, I never feel comfortable travelling without food. Lots of food. If you're curious, you can read my Tips for Travelling Post that discusses what I typically bring with me when I do travel.

Now on to the reason you are really here. These muffins! Let's talk about them for a moment. They are completely nut free, have very little added sweetener and are appropriate for the SCD, GAPS, paleo and grain free diets. And most importantly, they are delicious! I was able to limit the added sweetener in them because they have bananas, coconut butter and blueberries, which give them an amazing flavour and some natural sweetness. Just trust me. These are not only great for breakfast but make a great snack or dessert.

I will leave it there for today folks. As always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

You can also sign up for the blog's newsletter here:

Until next time, happy eating! 

Paleo Banana Coconut Blueberry Muffins Recipe


1/2 cup + 2 TBSP organic coconut flour (This is the brand I recommend)
1/4 cup tapioca flour (buy here
2 ripe bananas, pureed (equal to 1 cup pureed)
1/4 cup melted coconut oil (This kind is my favourite)
1/4 cup melted coconut butter or manna or concentrate (buy here
1/4 cup local honey
2 eggs (preferably from cage free chickens) 
1 tsp organic vanilla extract (I use this one
1 tsp gluten free baking soda (find here
1 tsp ground organic cinnamon (this is my favourite brand
pinch sea salt 
1 cup fresh blueberries


1. Preheat your oven to 350F
2. Puree the bananas in your food processor and transfer the puree to a large mixing bowl
3. Add the remaining ingredients (except the blueberries) to the bowl and mix well with a spoon or pastry blender
4. Gently stir in the blueberries
5. Line a muffin tray with your silicone muffin cups
6. Fill each muffin cup with the batter
7. Transfer your muffin tray to the oven and bake for 24-27 minutes (mine took 25), or until a toothpick inserted into a muffin comes out clean 
8. Remove from oven, let cool for 20-30 minutes
9. Serve and enjoy!

Yield: 12 muffins

Print Recipe


July 27, 2015

Paleo Vanilla Ice Cream (Paleo, Dairy Free, SCD, Nut Free, GAPS)

Ice cream. Has that word caught your attention? I hope so. Because ice cream is the theme of the day. I hope that makes you as excited as it makes me!

When I initially switched to the paleo diet five years ago (ps. has it really been that long??) I thought my ice cream eating days were over for good. Especially since I don't eat eggs.  It's almost impossible to find dairy free, egg free ice cream recipes out there. Go try. I dare you.

But then I discovered the magic that is grassfed gelatin. Because of this amazing ingredient ice cream has come back into my life. And that is a huge bonus if you ask me. I for one love ice cream, and always have. It's just one of those foods that makes you feel good. Am I right? I can pretty much guarantee that you will never hear anyone say they hate ice cream. And if they do they are lying. At least that's what I believe.

Growing up my favourite flavour of ice cream was bubblegum. True fact. The thought of that bright blue, artificially dyed and filled with sugar laden gum dessert now makes me cringe. These days, the only word I think of when I see that stuff is GROSS! But hey, when you are little you just can't help being attracted to those bright colours and addicting refined sugar. Am I right?

And while my craving for ice cream hasn't changed, my knowledge about nutrition, and taste preferences sure have. So this Paleo Vanilla Ice Cream is made with healthy, nourishing ingredients like full fat coconut milk, grassfed gelatin, and is only sweetened with bananas. Yep no added sugars in this dessert friends (although I have included an optional honey variation). Just because you aren't eating sugar doesn't mean you have to skip dessert! No way. Not on my watch anyways.

This recipe is also compatible with the SCD and GAPS diets and doesn't require an ice cream maker. I bet you already have all the tools needed to make this treat. As well, since so many of you don't tolerate nuts this one is completely nut free. The only diets this doesn't work for are the AIP and Whole30 protocols. Sorry guys.

And what if vanilla ice cream isn't your flavour preference? Well I have a Double Berry Chocolate Ice Cream Recipe that I am sure you will love, or an Orange Chocolate Ice Cream Recipe, or a Lavender Infused Cherry Ice Cream Recipe... the possibilities are endless! Yes friends, once you invest in some grassfed gelatin you can become an ice cream making machine. And if you are looking for even more dairy free ice cream options you can check out this book that is completely dedicated to dairy free ice cream.  We All Scream For Ice Cream is a great resource for anyone on the paleo diet.

And if you aren't aware of all the potential health benefits of grassfed gelatin, I highly recommend you read this post which not only discusses the health benefits, but shares 50 recipes that you can make with it.

Alright, now I know you don't come here to listen to me ramble so I will get to what you really want: the recipe! And as always I would be thrilled if you followed my social media pages on  Instagram, FacebookPinterest and  Twitter.

And if you would like to sign up for the blog's newsletter where you will receive updates on new posts, deals and giveaways, please register here:

Paleo Vanilla Ice Cream Recipe


3 ripe bananas, broken into pieces
1 1/3 cup full fat coconut milk (I recommend this brand)
2/3 cup coconut manna or butter (can be found here
1/4 cup coconut oil (this is my favourite kind)
2 TBSP organic vanilla extract (I use this one
Pinch sea salt
Optional: 1-2 TBSP honey (if you want it to be a little sweeter)

2 TBSP Great Lakes Gelatin Collagen Hydrolysate (the one in the green container) 


1. Place a medium pot on the stove on low heat
2. Add all the ingredients, except the gelatin, into the pot
3. Allow the ingredients to warm and melt together, stirring with a spoon once melted 
4. Let simmer for 5 minutes or so
5. Turn the heat off, and using your immersion blender, blend the ingredients until smooth
6. Add the gelatin and stir well to combine
7. Transfer the mixture to a glass or ceramic bowl
8. Place the bowl in the fridge and let it sit overnight
9. Remove from the fridge and let sit for 15-20 minutes to soften 
10. Serve and enjoy! 

Print Recipe

NOTE: This can be stored in the fridge (yes fridge, not freezer) for at least 1 week


July 20, 2015

Cauliflower Pork Fried Rice and One Pot Paleo Book Giveaway (Paleo, Grain Free, Gluten Free)

Today is a good day. Do you want to know why? Because not only do I have a recipe to share with you, but I also have a giveaway and a book review all in this post. Yep I told you it was good!

Now I know I have said this before, but one of my favourite parts of being a food blogger is getting cookbooks to review. Seriously, my cookbook cupboard is overflowing I have so many of them. And this week I am very excited to be sharing One Pot Paleo by Jenny Castaneda. You probably have heard of Jenny from her blog Paleo Foodie Kitchen. And if you haven't you should really visit her site, she is an impressive girl if you ask me!

As a busy resident I am often looking for easy meals to make, that require little clean up. Because let's be honest, I hate doing dishes. Yep true fact. I love to cook, but hate to do the dishes. It's a problem. That's why One Pot Paleo is a life saver. All of the recipes in it only require one pot, pan or bowl. Brilliant right?  And all of the recipes are specifically designed as complete meals made up of healthy proteins, vegetables and just the right amount of carbohydrates. Plus the book makes it easy for you to determine which recipes contain potential allergens and shows how you can swap ingredients to tailor to your dietary restrictions. Because if you are anything like me, there are certain foods you just don't tolerate!

The book contains over 100 easy, globally inspired recipes, and besides the Cauliflower Pork Fried Rice that I am sharing today, other recipes that I can't wait to make include:

  • Skirt Steak Fajitas 
  • Dutch Baby
  • Mushroom Meat Pizza
  • Hamburger Steak
  • Hawaiian Meatballs
  • Savory Vegetable Pancake 
  • No Clay Pot Chicken
  • Balsamic Sausage and Vegetables
  • Breakfast Pizza Quiche
  • Fifteen Minute Ginger Chicken Noodles
  • Cashew Beef 
  • Plantain Pizza
  • Grilled Mayan Pork Chops
  • Grilled Pork Belly
  • Berries and Spinach
  • Smoked Salmon

And unlike some other paleo cookbooks, the recipes in this book are simple to make and require very few specialty ingredients or tools. Because I know that starting a grain free diet can be quite intimidating, but One Pot Paleo keeps the recipes simple, yet delicious. Easy and tasty. The way every recipe should be if you ask me!

Other highlights from the book include a foreword by Stacy Toth and Matthew McCarry from the Paleo Parents, Jenny's personal paleo story, a very helpful Ingredient Swap Chart, a guide to weekend preparation for weekday meals and a Recipe Allergen Index that outlines the potential allergens in each and every recipe.

I can't tell you how many times I have heard people complain about how much effort the paleo diet is, and if you are in this boat I encourage you to pick up this book. You will be amazed at how easy this way of eating really can be.

You can purchase your own copy of One Pot Paleo by clicking here or you can scroll down to enter my giveaway to win your very own copy of the book! Yep I am giving away one copy of One Pot Paleo to one of you lucky readers.

Giveaway Rules

1. Open to USA residents only
2. You must follow Pure and Simple Nourishment on Instagram, and can earn 2 additional entries by commenting on this blog post and visiting my Facebook page.
3. Contest closes July 27, 2015 at 12AM Eastern Standard Time

a Rafflecopter giveaway

And even if you don't win, you still get a sneak peak of the Cauliflower Pork Fried Rice Recipe which can be found below. And trust me, it's good! I have already made two batches of this stuff. So scroll down and get cooking!

Well friends I will leave it there for today. Until next time, happy eating! And as always I would be thrilled if you visited my social media pages:  Instagram, FacebookPinterest and  Twitter.

Cauliflower Pork Fried Rice Recipe

Serves 4


1 tbsp (15 ml) ghee or bacon fat
3 cloves garlic, minced
1 c (130 g) sweet onion, chopped
1 lb (450 g) ground pork
1 c (50 g) carrots, chopped
3 tbsp (45 ml) coconut aminos
1 tsp fish sauce
¼ tsp coarse ground black pepper
2 large eggs
4 c (480 g) Cauliflower Rice (see below) 
½ c (20 g) green onions, chopped 


1. Add ghee to a wok over medium-high heat. 
2. Add the garlic and onions. Sauté for 3 minutes. 
3. Add the ground pork and cook for 7 to 8 minutes while breaking apart big pieces with the back of a wooden spoon.
4. Stir in the carrots and season with the coconut aminos, fish sauce and black pepper. 
5. Remove from the wok and set aside in a bowl. 
6. Crack the eggs into the wok and scramble for 1 minute. 
7. Return the pork mixture to the pan and stir together with the eggs. 
8. Add the cauliflower rice and green onions. Mix until everything is thoroughly combined. 
9. Cook for 5 minutes until cauliflower is soft but not mushy.
10. Top with more green onions before serving.
11. Serve and enjoy! 

Cauliflower Rice Recipe

Yields 6 cups 


1 head cauliflower, leaves removed
1 tbsp (15 ml) tallow or coconut oil


Cut off the florets of the cauliflower, removing as much of the core and stem as possible. Chop them in smaller pieces and place the florets in a food processor 3 cups (300 g) at a time. Pulse for 25 to 30 seconds until it turns into a rice-like consistency. Use raw cauliflower when adding to recipes.

To cook cauliflower rice, add tallow to a wok over medium-high heat. Add the cauliflower rice. Sauté for 3 to 5 minutes until cooked but not mushy.