Coconut Crusted Chicken Legs



2 full chicken legs – no skin, free range preferably:)

1 cup shredded coconut flour/flakes

1/2 tsp paprika

1/2 tsp garlic powder

1/2 tsp mustard powder

pinch of sea salt

1 whole egg + 1 egg white



Pre-heat your oven at 450 degrees

Line a pyrex dish or something similar with parchment paper

Mix the coconut four and the seasonings together in one dish

Crack the eggs into their own dish

Dunk the chicken in the eggs, cover both sides completely

Dunk the chicken in the coconut flour, cover both sides completely

(- Repeat both the egg & coconut flour dunks for extra crispy chicken)

Place chicken in the baking dish and bake uncovered for 25-30 minutes.  Keep an eye not to allow the coconut to burn.


ūüôā Julie


Roasted Butternut Squash Soup

It’s soup season in our home and there’s an abundance of squash at the produce stand in the Vancouver area. ¬†I went nuts and bought 6 butternut squashes!!!! ¬†This recipe has plenty of flavour and healthy fats! ¬†Good for brain function and energy:)

butternut Soup


Here’s¬†what you’ll need

– a 9 x 13 glass or ceramic dish

– 1 medium OR 2 small sized butternut squash

– 2 cups chicken stock (I made mine from GoBio Chicken Bouillon Cubes)

–¬†1/2 cup coconut milk (to blend with the soup)

– 2 tbs melted bacon fat

– 2 tbs MCT oil (Multi-chain-triglyceride) OR regular coconut oil

– salt and pepper to taste

– 1 tbs coconut milk to add to each bowl just before serving.

Here’s what you’ll do


– turn oven to 400 F

– cut squash in half and scoop out seeds

– put 1/2 inch of water into your glass or ceramic baking dish, place the squash upside down in the water, bake it for 45 minutes. ¬†* you’ll want the squash nice and soft so it’ll blend easy.

– While the squash cooks, dissolve your chicken bouillon cubes into 2 cup of water – allow the stock to cool before you blend it!!! – hot liquids can be dangerous to blend –

Рallow the cooked squash to cool (I usually put it in the freezer in a room temperature dish).  Once cooled, remove the peel and cut or scoop the squash into 1 inch cubes for easy blending

*Now you have your cooled squash and your cooled chick stock,

Рput both the squash and chicken stock in the blender or food processor  Рbeing careful not to over fill either, you may need to blend or process the soup in two batches depending on the volume your machine can safely hold.

– add the coconut milk, melted bacon fat, MCT oil OR Coconut oil to the blender or food processor and process until it reaches your desired texture. ¬†I blend mine until it’s smooth and buttery.

– add salt & pepper to taste.

Before serving add a tbs of coconut milk and swirl it with a spoon for presentation and a punch of sweet flavour!

Cheers to Soup!

Julie ūüôā

Almost Paleo Coconut Cookies

I’ve a HUGE bag of coconut flour. ¬†Today it was time for me to put it to use! ¬†I’ve titled this “Almost” paleo coconut cookies because needless to say there is some wheat four in the recipe. ¬†The original recipe is from the blog Beautiful Disasters. I changed the original amount of flour from¬†1 1/4 cups all-purpose flour to 3/4 cup flour and 1/2 cup almond flour. ¬†The cookies came out AMAZING! ¬†I would be willing to try it with all almond flour next time.

coconut cookies

Here’s what you’ll need

– 1/2 cup butter (I prefer butter from cows fed an all grass diet)

– 1/4 cup brown sugar

– 1/4 cup white sugar

-1 egg

-1 teaspoon vanilla

– 3/4 cup all purpose flour

Р1/2 cup almond flour  (*almond flour is simply raw almonds that I ground in a food processor.  Almond flour can also bought)

– 1/2 teaspoon baking soda

– pinch of salt (optional)

– 1 1/2 cups sweetened shredded coconut

Here’s what you’ll do¬†

*preheat open to 350 degrees F

1. cream the butter and sugars together

2. add the egg and vanilla, beat well

3. add the all purpose flour, coconut flour, baking soda and salt, mix again

4. place parchment paper on a cookie sheet (keeps cookies from sticking & keeps cookie sheet clean!).  Spoon teaspoon sized batter onto the parchment paper, leaving about 2 inches between cookies.  The cookies cook evenly without having to press them down or making perfect cookie clumps.

5. bake for 8-10 minutes or until the edges have just started to turn golden.  Allow the cookies to cool for a minute or two before transferring them to a cooling rack to cool completely.

Hubby came home and has eaten a good load of them already! ¬†I think they’re a hit:)

If you make these and have success with any recipe changes please come back and share your success!

*store cookies in an airtight container or sealable plastic bag.

coconut cookies in box

coffee date-bites

date bitesThe delicious morsels are AMAZING and i’d betcha you can’t eat just one. ¬†I found the original recipe from a great site¬†“Our Paleo Life”. ¬†Kendra is the master mind behind the site and she is clever in the kitchen. ¬†Her bites recipe was for key lime pie¬†bites¬†and cherry pie bites. ¬†Needless to say but I’ll say it anyway, “I am happy to stumbled across her delicious bites recipe”. ¬†I’ve made her bites three times and on fourth time I decided to play around with the recipe myself. ¬†I like my coffee, but I don’t always want to necessarily make a cup mid day. ¬†To satisfy my craving for a mid day coffee as well as a snack I came up with these coffee date-bites.

Here’s what you need

-10 Medjool dates, pitted

– 1 cup Almonds (unsalted)

– ¬Ĺ cup Cashews (unsalted)

– ¬ľ cup Unsweetened Shredded Coconut (aka coconut flour)

Р1.5 tbs water or chilled coffee (you could need a little less depending on the moisture in your dates)

– 1 tsp real vanilla extract (adding some real vanilla beans is awesome too)

– 1.5 tbs freshly ground espresso beans

Here’s what you’ll do

РPut the dates, almonds, cashews, coconut and ground espresso beans in a food processor. Process the mixture until there is variety in its texture.  half fine, half coarse.

РWith the food processor running, slowly pour in all the vanilla and THEN the water (or chilled coffee) a little at a time.  You may not need all the water (or coffee) depending on the natural moisture already present.  Too much moisture will make the mixture too sticky and difficult to roll into bites/balls.

– When the mixture begins to ball together, turn food processor off.

РRoll your mixture into what ever sized bites you prefer!  large marble size works well:)

– Bites will keep for unto a week when stored in an airtight container in your fridge.

ENJOY these!!  They are awesome! And give thanks to Kendra over at Our Paleo Life

Slow cooker meat balls – paleo

Meat balls


These were quick and loved by all three of us.  They took 10 minutes to prep, 2.5 hours in the slow cooker on LOW and made 15 meatballs

I adapted the recipe from ¬† “The Baby-led Weaning Cookbook” by Gill Rapley & Tracey Murkett. ¬†The original recipe is also really easy but it’s not paleo.

Here’s what I used –

1 lbs ground beef (I prefer 100% grass fed beef)

1 egg (I prefer free range eggs)

2 large garlic cloves, crushed or finely chopped

1 tsp fresh oregano*

3 tsp fresh parsley*                                                                                                              (*italian seasoning is a good alternative to the individual oregano & parsley).

1 tbsp balsamic vinegar

2 oz almond flour*, fine ground                                                                                          (*almond flour is simply raw almonds that I ground in a food processor.  Almond flour can also be bought).

As for the tomato sauce, I bought my sauce from my local butcher shop. ¬†They make it from scratch there and it’s delicious. ¬†I prefer my bought sauces to come from a glass jar and not a can. ¬†I’ll try making my own sauce one of these days:)

Mix all of the meatball ingredients into a bowl and mix it well.  I just used my hands, they seem to be the best mixer for these.

Roll the mixture into balls about the size of a golfball. ¬†Place the balls onto parchment paper or on an oiled surface so they won’t stick.

Placed the balls in the fridge for 45 minutes minimum. ¬†This allowed them to firm up and stay together while they cook. ¬†The balls can be kept in the fridge over night if you’re preparing them the night before. ¬†Be sure to cover them so they don’t dry out!

Pour enough sauce to cover just the bottom of the slow-cooker. ¬†Arrange the meat balls in the slow-cooker with approximately the same space between them. ¬†Balls placed too close together won’t cook evenly.

Pour the remaining tomato sauce over all the meatballs.

Turn your slow-cooker onto LOW and set your timer to *2.5 hours. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† (Now is a good time to prep the rest of your meal or take a nap if it’s part of your routine like it is mine;)

*I’ve only ever used one brand of slow-cooker so I don’t know if the cooking time fluctuates among brands. ¬†Many other recipes have said to cook the balls for three times as long as I did. ¬†I just happened to check them at 2.5 hours and they were cooked 95% of the way through. ¬†To me they were done.

We ate the meatballs with rice and grilled bell peppers.

My family loved this recipe!  So go on!  Adjust it to your tastes, set the timer and relax busy mama & papa Bear.

What’s in a name?…Sugar!

So what is another name for sugar…

SUGAR. ¬†The word is tossed around like a rag doll these days. ¬†I felt it was time to dig a little deeper and find out what lurked behind the simple name “sugar”. ¬†Like many, I’m conscious of the amount of sugar I eat. ¬†Now that’s not to say that I don’t enjoy a mouth-watering baked good every once in a while. ¬†I am a self-proclaimed lover of cookies after all who’s seeking new ways to enjoy some old treats! ¬†At the moment this is the assortment of “sweet additions” in my kitchen, brown sugar, refined white sugar, raw honey, maple syrup, coconut milk and fruit. ¬†So there, I’m not prefect! ¬†I have nasty white refined sugar in my cupboard that is slowly making its way out the door!

Ok so what’s the big deal about sugar anyway?! ¬†Well I made it a “mom Protocol” for me to read some pretty amazing books on the topic of food in general and sugar more specifically! ¬†The Better Baby Book: How to Have a Healthier, Smarter, Happier Baby¬†(affiliate link) by Lana Asprey M.D. and Dave Asprey. ¬†The Better Baby Book has been my nightly read before bed because I feel like there’s always more to learn when it comes to a healthy pregnancy and a healthy baby. ¬†My pregnancy with M was great and he’s a healthy 14 month old. ¬†Reading The Better Baby Book confirms some of what I already do as well as it has ¬†introduced me to some new avenues to achieve great health before, during and after my next pregnancy. ¬†The second book is¬†Rich Food Poor Food: The Ultimate Grocery Purchasing System (GPS)¬†(affiliate link)¬†by Jason Calton, PhD and Mira Calton, CN. ¬†“Rich Food Poor Food” is definitely geared for grocery shopping in the USA but is still very useful for Canadians since we can find many of the same products on both sides of the boarder. ¬†It’s loaded with information for anyone trying to shop and eat the healthiest way possible. ¬†“Rich Food Poor Food” clears the clutter and confusion that can come along with reading labels. ¬†It’s like a GPS for the grocery store!

Here’s to less sugar in our lives!

Crackin’ eggs and takin’ names!

We’re going primal (aka paleo) in our house and LOOOOVING IT! ¬†We’ve jumped right into “The Practical Plaeo” as well as “The Bulletproof Executive” and could not be happier about food and the positive influence this way of eating has had on us. ¬†How does loosing 7 lbs of fat sound?! ¬† Let me tell you, it feels amazing and I credit it ALL to going primal.

Now if eggs aren’t your thing you may need a little warming up to eat this way. ¬†I sure wasn’t, and some days still not, a huge fan of eggs. ¬†I’ve been playing around and found some good egg eatin’ to satisfy my household. ¬†Here’s the secret mama’s or designated chef of the house, the eggs gotta be from free range birds who eat a natural chicken diet (worms, bugs, scraps, grass etc). ¬†Think chickens happily pecking the ground out in the open air. ¬†Why? ¬†A healthy, happy chicken eating the way nature intended lends its self to healthier eggs and as well as happier & healthier moms, dads n’ babes who eat the eggs.

Here’s a delicious recipe I use often. ¬†It makes enough grub for the three of us for three mornings. ¬†I highly recommend cooking in bulk it’s a “mom protocol” that’s helped keep our mornings flowing well with full bellies;) ¬†Go eat!





Cuppow!! It arrived in my mail box this morning and this gal could not be more excited for “the little things in life”. This awesome cuppow lid transforms a regular mason jar into a travel cup for hot or cold drinks. It’s made in the USA, is BPA free and can be recycled if need be. ¬†I bought mine on line from Delish General Store¬†located in North Vancouver, BC, Canada.


photoPractical Paleo

My O negative roots have been calling and I’m listening. ¬†I’m wired to eat good, clean, healthy meat, fats, vegetables, nuts and some fruit. ¬†Wow that sounds easy! ¬†I like foods from those categories and I feel good when I eat them. ¬†With a little guidance from the fantastic book “Practical Paleo” by Diane Sanfilippo¬†the transition has begun well. ¬†The recipes are easy to follow and contain ingredients that I’m likely to have in house anyway. ¬†The food looks and tastes great!! ¬†My husband and baby both love the food and the recipes are NOT labor intensive. ¬†(Thank goodness because this mama can only do labor so many times). The book offers 12, 30 day meal plans specified to autoimmune conditions, thyroid health, chronic fatigue, fat loss and cancer recovery among others. ¬† The Practical Paleo talks about food quality as well as the negative effects of grains on our health. ¬†There’s even a guide to digestion…and poop! ¬†Leaky gut?! Grab the book and have a read. ¬†My brother, 37 years young, avid road cyclist, snowboarder, mountain biker, graphic & design guru has taken this book and its meal plan by the horns. ¬†He’s loving it and has reported after 3 weeks on the plan that his joints no longer hurt! ¬†This book rocks! ¬†I “mom protocol” approve it and will be sharing the book with as many possible:)

Mama’s cookin’ baby food!

Slippers on, apron on, hair up! ¬†I’m feeling very mother goose’ish these days. ¬†Job description “Domestic Engineer”. ¬†I believe I fall into that category now.

I see it this way. ¬†I can easily grab a few jars of ready made baby food while grocery shopping. ¬†I have been known to have a couple jars of organic pears and squash in the pantry. ¬†They come handy when I’m in a pinch heading to G’ma’s house and I need food for Baby M while I’m there. ¬†But I must say the jars of pureed beef stroganoff¬†look awful. ¬†I wouldn’t eat the stuff and I can’t with good conscious¬†allow my babe to eat it. ¬†Here is the other way I see it. ¬†Making my own baby food is easy, cost effective and baby M loves it! ¬†I know where the produce and meat come from and I feel good about that. ¬†I tend to locally source as many of my ingredients as possible. ¬†Anything Baby M eats , we eat too also! ¬†Great concept! ¬†While I cook our food I steam or mash a little extra to make enough baby food for a week or two at a time. ¬†I put the puree/mash into ice cube trays, freeze it and pop the frozen cubes of food out the next day. ¬†I store the frozen, pre-portioned baby food in a container in the freezer. ¬†In the morning I take out enough cubes for baby’s lunch and dinner and let it thaw at room temperature. ¬†Mashed cauliflower, blueberries, oatmeal with apples, turkey, brussle sprouts, potatoes etcetera. ¬† Pretty much anything goes. ¬†My current favorite is pureed local blueberries and goats cheese. ¬†Mixing the two makes “yogurt”. ¬†All Cheese sold in Canadian grocery stores is pasteurized and goat dairy seems to be easily digested by humans. ¬†Baby M loved it. ¬†

What have you found is a “Go” or a “No” in your house?

Have fun:)