April 16, 2014

Weekly Recipe Wrap-up

Well everyone I am back from holidays and missing the sun and sand already! The break was amazing, both physically and mentally, and I have some nice tan lines and freckles to show for it! Residency is tough and not having a vacation for 8 months had definitely taken its tole on me. Now I just have to get through the next 3 months before fellowship starts in July. The home stretch is here my friends!

Sorry I haven't been posting as much lately. Unfortunately the next few months are pretty busy with call for me so it will likely be the trend for a little while. Sad I know (maybe just for me?). But I have still been keeping an eye out for great recipes around the web and I have a good collection to share with you today! Simply click on the title of the recipe to be taken to its original source.

NOTE: I am not the author or creator of any of the recipes in today's post.

1. Roasted Cauliflower Soup from Cook it up Paleo

2. Orange Coconut Cake from Delicious Obsessions 

3. Paleo Dipping Chips from Beauty and the Foodie

4. Paleo Colcannon from A Girl Worth Saving

5. White Chocolate Lemon Squares from Healthful Pursuit

6. Pina Colada Gummy Snacks from Savory Lotus

There you go! Don't those look delicious? I don't know when I will have time to try any of these in the near future but if any of you do please let me know! I always love hearing from you and I am sure the creators of these recipes would love the feedback. 

April 09, 2014

Tips For Travelling Part 2: Food Ideas

So it's been more than a year since I posted some travelling tips, and what better time than when I am busy relaxing on vacation.
If you missed my first post on the topic here is the link:
Tips for Travelling

As I am sure you know it is very hard to find foods that are friendly to special dietary needs while you are travelling. Airplanes have fewer and fewer items available that are safe for those with "food allergies/ intolerances" so it is very important to be prepared to feed yourself.

Here are some of my go to snacks that I bring while travelling:

1. Jerky
If you have a dehydrator now is the time to use it! I don't have one yet (it is on the wish list!) but I do have a reliable source of local grassed beef jerky where I live so I stock up on this before any trip that I am going on.

2. Orange Spiced Energy Bites or Toasted Chocolate Macaroons 
I pull a few of these out of the freezer before I leave and they hold up very well while travelling. And they are great for satisfying that sweet craving that tends to hit when you are bored while flying (I assume I am not the only one who experiences this?).

3. Chopped vegetables or fruit
I still don't tolerate too many raw vegetables or fruits but carrot sticks and apples seem to work for me. If you tolerate raw vegetables and fruits there is nothing easier than to throw a few of these into your bag! Just be careful to bring items that don't bruise easily. Fruits like apples and oranges hold up very well, and berries in a tupperware container also fair well. Other vegetable options include sugar snap peas, raw broccoli and cauliflower, celery sticks and baby tomatoes.

4. Sausages
This one may freak a few of you out. Yes I bring meat on the plane. And no it is not refrigerated. Sausages travel very well and don't require any assembly while travelling so they are easy to pull out wherever you are. Plus it is nice to have a few of these on hand when I first get to my destination if I have some delays before getting to a grocery store. So far I have never had any problems with spoilage but I have never kept these unrefrigerated for more than 8-10 hours. If you are travelling for longer than that I would suggest eating them during that time frame just to be safe.

5. Sweet Potato Fries 
And don't limit yourself to sweet potatoes here! You could make a batch of carrot or parsnip fries if you want other options. These don't really stay crispy but they still taste great if you ask me and travel well in either tupperware or ziploc bags.

6. Mixed Nuts
This one isn't that creative I know, but there is something about the salty crunch of nuts that I seem to crave when I am bored while travelling. I always recommend soaking and dehydrating your nuts first to maximize the nutritional value and make them easier to digest. I usually bring pecans and cashews since those are my favourite. But feel free to mix and match as you please! (as long as you tolerate nuts that is).

7. Dehydrated Fruit Crisps 
As I mentioned I don't have a dehydrator so I acutely don't bring these. But I know people who swear by their dehydrated fruits including strawberries, apples and bananas. You really could use whatever fruit you want, and this way you don't have to worry about your fresh fruits getting bruised or beaten during your travelling adventures. And no worries about spoilage here!

Well everyone those are my suggestions for what to eat when you travel! What do you normally pack? Do you risk eating airplane or airport food? I would love to hear your thoughts!

April 02, 2014

Tender Rosemary Beef Short Ribs (Paleo, GAPS, SCD, Beef)

Hello everyone!

I am writing this post from sunny Boca Raton Florida where I am currently escaping the never ending winter in Calgary. It is wonderful here. Sunshine everyday, running every morning on the beach. Isn't life just better with a beach? Seriously my mental health would be so much better if I lived on the ocean I swear. That should be one of my life's goals: live next to a beach. There I said it. All of you reading this can hold me to that one day (hopefully).

I probably won't be blogging too much while I am here but I have a few recipes saved up that I should be posting. But don't hold me to that. I am on vacation mode after all. And I haven't had a vacation since August. That is 7 whole months of living in the hospital. You can only imagine how badly my body was craving some natural vitamin D.

I am pretty sure I have mentioned my love of ribs on this blog before, but for those of you who missed it or are new to my blog (welcome) I have to say that ribs are one of my favourite foods! Usually I gravitate to pork ribs but I thought I would change it up and share a beef short rib recipe with you. This one is easy to make too, although the ribs do require a couple hours of cooking time. I hope you like it!


2-3 lbs grassed beef short ribs
2 TBSP bacon fat
3 medium tomatoes, diced
1 white onion, diced

3 cups bone broth
1 cup red wine
1 TBSP grassfed butter or ghee
1 TBSP dried rosemary
1 tsp thyme
sea salt and pepper to taste


1. Preheat your oven to 325 F
2. Cut your ribs between each bone to create individual sized ribs
3. Place a large frying pan on medium heat on the stove and cook bacon fat, onions and tomatoes for a couple minutes, until tomatoes start to break down
4. In the same pan as your onions and tomatoes add the short ribs and braise for 1-2 minutes per side
5. Place the contents of the saucepan and the remaining ingredients into a roasting pan (lid on) and cook at 325F for 2 1/2 hours. You can stir these a couple times if you like.
6. Serve and enjoy!
These go well with broccoli or roasted brussel sprouts.

NOTE: This recipe has only been tested with grass fed beef and the cooking times will likely be significantly different if using any other type of beef. Use at your discretion.

Print Recipe

Well it is time for me to get back to the sunshine! I am on a mission to get some major tan lines before I get back. It is a mission I take very seriously.
Please let me know if you make these and what you think! And as always please feel free to contact me with any questions!

March 27, 2014

Weekly Recipe Wrap-up

Hi everyone. Guess what? I am officially done senior medicine night float forever!!! For my fellow residents you can understand how exciting this is. And only 3 more months until I will never have to do in house call again. The countdown is officially on! As much as I love the hospital I will definitely not miss sleeping there that is for sure.

And I am on my way to Florida for 2 weeks. That's right, no more snow for me! I am really hoping that this never ending winter will finally be over when I get back. That might be some wishful thinking on my part. But a girl can dream.
I haven't had a vacation since August so I think you can understand how much I am looking forward to this time away from the hospital. The mental break will be a very nice change!

I have collected some great looking recipes for you for this weeks recipe wrap-up. As always just click on the recipe titles and you will be taken to the recipe.

Will you try making any of these? I am not sure which one I will try first since they all look so good!

1. Pumpkin Cashew Coconut Curry from Paleomg

2. Spicy Shredded Mexican Beef from MyHeartBeets

3. Mint Avocado Ice Cream with Cacao Nibs from Slimpalate

4. Thai Style Broccoli Salad with Sweet Chili Dressing from GI365

5. Paleo Chai Spiced Fruit Pork Chops from Paleomg

6. West African Chicken Stew from the Well Fed 2 Cookbook

Well everyone there you have it. Don't those look delicious? I am not sure how much I will be posting while I am away but as always please let me know if you have any questions or comments! 

March 22, 2014

Paleo Orange Spiced Energy Bites (SCD, Paleo, GAPS)

It's officially my favourite time of year! Why is that do you ask? March Madness my friends! Who doesn't love having basketball games on almost 24/7? And to make this year even better Duke has already been eliminated! Sorry for all you Duke fans out there but your team has already had their fair share of NCAA championships if you ask me. Time to let someone else take the glory. Will you be watching the tournament this year? Who is your favourite team?

Have you ever had a Larabar? Of course you have. Well this recipe tastes similar to a Larabar, but even better if you ask me (I may be slightly biased here). The subtle hints of orange and cinnamon give these a very unique flavour. And I have both a raw and cooked version for you, depending on your dietary needs. These have been taste tested and approved by many family members and friends (all non-paleo) so I hope you like them too!


1 cup raw pecans (prefereably soaked and dehydrated) 
1 cup dried organic figs (stems removed) 
1 cup raw cashews (preferably soaked and dehydrated) 
1 cup dates (soaked in water for 1 hour before) 
zest from 1 navel or blood orange
juice from 1 navel or blood orange 
1/2 tsp ground organic cinnamon 
pinch sea salt
4 tsp coconut flour 
1 cup finely shredded coconut 


1. Place pecans and figs in your food processor and pulse until you have a sticky mixture with fine pieces
2. Remove the pecan and fig paste and place in a large mixing bowl 
3. Add cashews and dates to your food processor and process until you have a paste 
NOTE: If you have a large food processor (more than 4 cups) you could combine the first 4 ingredients and blend all at once (I have a small food processor so I had to do this in stages)
4. Add the cashew and date paste to your bowl with the pecans and figs
5. Add the remaining ingredients to the bowl and mix well with a spoon or a pastry blender 
6. Line a baking sheet with parchment paper
7. Form your ingredients into 1 inch balls with your hands and place individual balls on the parchment paper
8. Bake at 350 for 8-9 minutes (until golden on the bottom) 
9. Refrigerate the balls for 1 hour and then enjoy!
NOTE: If you are on a raw diet you can simply skip the cooking step for these and place them in the fridge once you form the balls. They are also delicious this way.

Print Recipe

Alright everyone enjoy your weekends. Time to get back to basketball!
Please let me know what you think of these! And as always if you have any questions or comments please feel free to get in touch. 

March 19, 2014

Paleo Lemon Berry Dessert Bars (SCD, GAPS, Paleo, Dessert)

Anyone in the mood for dessert? Is that a silly question? When are people not in the mood for dessert!?
I was craving something with a lemon flavour and this is what came of that craving. It has been taste tested and approved by both my mother and boyfriend so I feel good about sharing this one with you.

In other random news… is anyone else totally baffled by the loss of this airplane? I know this has nothing to do with food but how an airplane gets lost in todays day and age of technology is beyond me! Crazy.

I have also started watching The Good Wife on Netflix. It's addicting. Terribly so. Netflix had done dangerous things to my productivity that's for sure. I still remember what it was like when we had to wait a week to watch the new episode of a given show. Kids these days will never have to understand that phenomenon. Man I must be getting old.

Alright that is just about enough rambling from me. I hope you guys enjoy this one! I dare you to stop at just one piece!

Lemon Crust Ingredients

1 1/2 cups blanched almond flour
1 cup coconut flour
2/3 cup coconut oil
1/3 cup grassfed butter or ghee
1/3 cup honey
1 tsp lemon extract
zest from 1 lemon
juice from 1 lemon
pinch sea salt
1 tsp baking soda

Berry Coconut Topping Ingredients 

1 1/2 cups blackberries
1 cup blueberries
1/4 cup coconut oil
1 package coconut cream concentrate
3 TBSP honey
1 tsp organic vanilla extract
1 cup shredded coconut plus more for decoration

Lemon Crust Directions

1. Preheat oven to 350F 
2. In a large glass bowl add the coconut oil and butter and microwave for 45-60 seconds to melt the oils
3. Add the remaining crust ingredients to the bowl and blend well with a pastry blender
4. Line an 8x8 glass baking dish with parchment paper 
5. Pour crust ingredients onto parchment paper and press down well until you have an even layer
6. Cook for 15-17 minutes at 350F, until edges are golden brown
7. Remove from oven (but don't turn it off) 

Berry Coconut Topping Directions

NOTE: Make this while your lemon crust is cooking
1. Turn a burner onto low heat
2. Place a medium saucepan on the burner and add the coconut oil and coconut cream concentrate, allowing them to heat until melted
3. Add the honey and vanilla and stir until combined
4. Add berries to the pot and allow to cook for a couple minutes, until the berries start to break apart
5. Remove the pot from heat and add the shredded coconut, stir until all the ingredients are well combined

Final Square Directions

1. Spoon your Berry Coconut Topping mixture onto the already baked Lemon Crust and spread evenly until you have a smooth layer
2. Sprinkle some extra shredded coconut onto the berry layer, until you have the amount you desire 
3. Place entire square back into the oven at 350F and cook for another 12-16 minutes, until the shredded coconut turns golden in colour 
4. Remove from oven and allow to cool for 10-20 minutes
5. Place entire square in the fridge and allow to cool for 3-4 hours (or if you are impatient like me you can put it in the freezer for 1 hour) 
6. Remove from fridge, cut and serve. Keep these in the fridge and serve cold (at least I like them cold)

Print Recipe

Enjoy everyone! If you make this please let me know what you think! I always love hearing from you. And as always please feel free to contact me with any questions or comments. 

March 14, 2014

Weekly Recipe Wrap-up: St. Patrick's Day

Since St. Patrick's day is just around the corner I thought I would dedicate this weeks recipe wrap up to that occasion. Now I really am not one to celebrate St. Patrick's day but I am always up for finding new recipes… and in this case the greener the better!

Do you have any St. Patrick's day traditions? Will you incorporate any of these recipes into your plans?
Do you have any other green themed recipes that you always make? If so I would love to hear about them!

1. Whipped Coconut Cream Freezer Pie with Mint Cream and Chocolate Crust from the Spunky Coconut 

2. Coconut and Avocado Grasshopper Bars from Raia's Recipes 

3. Matcha and Coconut Butter Truffles from Seasonal and Savoury 

4. Paleo Chicken Terrazzini from Ditch the Wheat 

5. Paleo Pesto from Fed and Fit

6. Sarson ka Saag from My Heart Beats 

7. Paleo Chile Verde from Simply Paleo

8. Coconut Lime Ice Cream from GI365 

There you have it everyone. Eight delicious looking recipes that would all be appropriate for your green themed St. Patrick's day! I hope you all have a good weekend. I will be spending mine at the hospital.
Let me know if you try any of these. I would love to know how they turn out!