No BS Cookies 

  • 1 1/2 cup coconut flakes (Preferably unsweetened, but all I can find around here,short of going to the specialty store, is sweetened)
  • 1 1/2 cup pulverized almonds (Just throw them in your food processor or have your kids go at them with a rolling pin–both equally noisy)
  • 3 tablespoons unsweetened cocoa powder
  • 1 teaspoon Cinnamon
  • 1 pinch Salt
  • 1/8 c. honey
  • 1/4 c. peanut or almond butter or coconut oil
  • Instructions:

    1. Combine all ingredients together in a bowl.

    2.Mix all ingredients together.

    • 3. Add 1/8 cup honey.
    • 4. Add 1/4 cup coconut oil or almond butter or peanut butter.
    • 5. Roll into balls and chill.

    Halleluja for bein’ in the Kitchen Chicken!


    • 2 chicken breasts
    • Marinara sauce
    • Mozzarella Cheese
    • Sausage
    • Oregano
    • 1 green pepper

    1. Pound chicken to about 1/2 inch using a rolling pin, which I never cease to enjoy, then placed them in a casserole dish.  After slicing the green pepper, place a slice on top of each chicken breast and placed next to it a link of uncooked sausage about the size of what you’d get at a restaurant.

    After sprinkling it with mozzarella cheese, roll the chicken breasts around the filling, stick them with a tooth pick and lay them in a casserole dish.

    Use marinara sauce or plain-ol’ crushed tomatoes to pour over top the chicken, then sprinkled it with a little dried basil and baked them at 350 for 25 minutes.

     Next time I will make it with marinara sauce, a little onion, and more cheese.  To go along with it, I sauteed some huge asparagus in a pan with olive oil, some butter, salt, and pepper.

    Snow Day Sausage and Egg Casserole

    While the sausage cooked I cracked 9 eggs and whisked them with a couple tablespoons of water.  Then I mixed in half of a diced green pepper, one cup of shredded mozzarella cheese, salt and pepper.  After taking the sausage out of the oven, I poured the egg mixture over top and put it back in for another 25 minutes.  You’ll know it’s done with it begins to get golden brown on the top and the middle of the pie starts to puff up a bit.

    Weird Waffles

    • 1/2 c. cottage cheese
    • 3/4 c. rolled oats
    • 2 eggs
    • 1 T. honey
    • 1/8 c. coconut milk
    • 1 t. vanilla
    • 1 t. baking powder
    • 1/2 t. cinnamon

    Mix all of the ingredients in a food processor or blender until they reach batter consistency.

    Then pour them into a waffle iron, I find it best not to fill the waffle iron, smaller waffles work better.

    It is also best to put the desired crispness level on medium, less than that will make them doughy, more than that will make them burnt!

    For toppings, we usually use almond butter, peanut butter, or a fruit mixture.  For the fruit mixture, place frozen berries in a sauce pan and let them cook down until they thicken up a bit, I also add some honey to sweeten the fruit up.

    There you have it, waffles that won’t make you feel all sleepy and bloated, and they won’t get you off track as you work toward better health, either! They can also be frozen and popped in the toaster, they’re way better for you than Eggos, and your kids can make their own breakfast that way!

    Chocolate Banana Carrot (with an Occasional Raisin) Muffins

    • 1 banana
    • 2 large carrots
    • 1 1/2 c. almond meal
    • 3 T. cocoa
    • 1/8 tsp. salt
    • 1 T. baking soda
    • 1 T. baking powder
    • 1/4 c. cornstarch
    • 2 t. cinnamon
    • 1/2 tsp. cloves
    • 1/4 c. raisins (optional, I only added them because they fell out of the cabinet and seemed like a good idea. You could also add walnuts or pecans, that would be tasty.
    • 2 T. honey
    • 2 T. water
    • 1/4 c. greek yogurt (or 2 additional eggs, I used yogurt because I was running out of eggs)
    • 1 egg.

    1. Put the carrot and the banana in the food processor and blend it until it is all orange and soupy.

    2. Mix all dry ingredients together in a bowl.

    3. Mix all of the wet ingredients in a different bowl (or just throw them all in the food processor and give it a whirl).

    4. Mix the wet and dry ingredients together.

    5. Put the mixture in greased muffin tins.  If you are using mini-muffin tins, put enough dough in each tin so that it makes a nice mound about 3/4 in high on top- they don’t rise too much so it’s perfect.

    If you are using regular muffin tins, fill them to the top, but not over, it will take too long to bake if there’s too much dough.

    6. If you are using mini-muffin tins like I did, this will make 13 muffins, if you are using regular size muffin tins, I don’t know how many it will make–6-8 I would imagine.

    7. Bake the muffins for 20-25 minutes at 350 degrees, the larger muffin tins may take longer.  You will know they’re finished when you can press down on the top of them (gently) and you wont make a hole.  Or when you shove a tooth pick in them and it comes out clean.

    Homemade Ranch Dressing

  • 1 cup Greek yogurt or sour cream (Greek yogurt has much more protein and tastes similar)
  • 1/2 cup buttermilk
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon dried chives
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon dried dill weed
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon fresh-ground black pepper1. Mix all of the above ingredients together and let refrigerate 30 minutes before serving.ORGrab one of those ranch dressing packets at the store and mix it with plain Greek yogurt, instead of mayonnaise (omega-6′s!), along with some buttermilk to thin it out.  The packet does have some added thickeners in it, but overall it is a much more healthy alternative to bottled ranch, and easier than making it from scratch.  This will also give you 7 grams of protein per 4 Tablespoons, so you won’t have to feel as bad about really pouring it on!  Also, try throwing some other vegetables out there for your kids to snack on.  Carrots are a favorite among kids, but you might be surprised by how many other veggies they might try (at least when dipped in good, healthy ranch!)  Try blanching some asparagus, as well as serving raw broccoli, cucumbers, radishes (maybe!), leaves of lettuce, cauliflower, red, yellow or green peppers and celery.  Maybe skip the carrots this trip to the grocery and see what other vegetables your kids might eat in the absence of those sweet, orange wonders.  It’s not that carrots are bad, they just have a higher glycemic index than many other vegetables and are best used in moderation.
  • Spaghetti Squash and Meat Sauce (it tastes better when you say it with an Italian accent)


    • 1 whole spaghetti squash
    • 1 # ground beef
    • oregano
    • 1 jar marinara sauce
    • 1 onion
    • ricotta cheese
    • salt and pepper

    1:  With a large knife, cut the squash in half, length wise.  Scoop out the seeds and guts and throw them away.

    2. Place squash in a large stock pot and fill with water until squash are half way covered (we’re going to steam/boil them) and put it on high heat.  Or, as some friends pointed out to me, it is just as easy to place the squash on a baking sheet, drizzle it with olive oil, and roast it in the oven at 350 degrees.

    3. While the squash is steaming/boiling/roasting, dice the onion and brown it in a skillet with one pound of ground beef.

    4. Put about a teaspoon of oregano in with the meat, more if you like it, less if you don’t.

    5. When the meat, cover the meat with marinara sauce and set to the side because the squash probably still isn’t done yet.

    6. When the squash is soft enough to pull apart with a fork, give it a taste and see if it is your desired crispness.  If it is still too crisp, keep cooking until you like the consistency.  It’s a vegetable so it’s not like you can get food poisoning from under cooking it.

    7.  When the squash is finished, drain the water and let the squash sit to cool. (Unless you have gloves or tough fingers, it will be too hot to handle). Put your mixture of marinara and meat back on low heat to warm.

    8. When it is cooled, use a fork to pull the flesh from the skin of the squash, put it in a large bowl with a little butter on top.

    9.  Just like you would pasta, put some squash on each plate and cover it with meat sauce and a dollop of ricotta cheese.

    Feta Makes the Weatha’ Betta’ Salad


    • 1 bag of shrimp
    • 1 container of feta
    • 1 cucumber
    • 1 tomato
    • 1/2 red pepper
    • a few sprigs of mint
    • 2 T. extra virgin olive oil
    • 2 T. balsamic vinegar
    • the juice of 1/2 lime
    • 2 t. honey
    • salt and pepper

    1. Put a small pot of water on to boil.

    2. Chop all of your vegetables into chunks,( including the asparagus into about 1 inch pieces).

    3. When the water is boiling, drop the asparagus into the pot for about 1 minute and drain the water.

    4. Clean the tails off the shrimp and throw them into a bowl with all of the vegetables.

    5. In a small bowl whisk the olive oil, vinegar, lime juice, honey, and some salt and pepper to create the dressing (taste it to make sure you like it!)

    6. Pour the dressing over the veggies and shrimp, then add the feta cheese and some very finely sliced mint (don’t go overboard with the mint).

    7. Fold the salad together and EAT IT!  Eat it all if you want!  It’s packed full of vegetables and protein packed shrimp and some great fats from the olive oil and antioxidants from the balsamic vinegar.

    Farmer’s Market Meatballs

    • 1 # sausage
    • 1# ground beef
    • 1 egg
    • 2 T. dried basil
    • 2 t. horseradish
    • 2 cup onions, diced
    • 2 T. garlic, minced
    • ½ c. ketchup
    • salt and pepper
    • ½ c. almond meal (or you can easily skip this ingredient)

    1. Saute onion and garlic in a saute pan drizzled with olive oil.

    2. Let onion and garlic cool, then mix all ingredients together thoroughly.

    3. Make 1 ounce (1 inch) balls and place on a baking sheet.

    4. Place in the oven at 350 degrees for 20 minutes.


    • 2 cups marinara sauce
    • leftover vegetables; carrots, onions, celery, squash, spinach, etc.

    4. While they are in the oven, take any leftover vegetables you may have; carrots, squash, onions, etc and saute them in a pan with a little olive oil.

    5. When the veggies are soft, pour 2 cups of marinara sauce over them and let it heat through.

    6. When finished, take meatballs out of the oven and cover with the marinara sauce and vegetables!

    Quiche Lorraine


    • 2 recipes for almond pie crust
    • 12 slices bacon
    • 2 onions, chopped
    • 6 eggs, beaten
    • 3 cups milk
    • 1/2 teaspoon salt
    • 3 cups shredded Swiss or mozzarella cheese


    1.     Preheat oven to 325 degrees F

    2.     Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Remove bacon from pan, crumble and set aside. Reserve 2 tablespoons bacon grease in skillet. Cook onion in reserved drippings until tender; drain and set aside.

    3.     In a large bowl, mix together eggs, milk and salt. Stir in bacon and onion.  Add cheese to egg mixture; stir well. Pour mixture into hot pastry shell.

    4.     Bake in preheated oven for 35 to 40 minutes, or until knife inserted into center comes out clean. If necessary, cover edges of crust with foil to prevent burning. Let quiche cool for 10 minutes before serving.

    **This can be made without crust if you don’t want to make pie crust, just put the egg mixture in a greased baking dish!

    Almond Flour Pie Crust

    • 1 ½ c. almond flour
    • ¼ c. melted butter
    1. Mix up and roll out into a circle between 2 pieces of parchment paper.
    2. Use the parchment paper to transfer into pan.
    3. Do not bake separately, bake with the filling right in it.
    4. If the edges of the crust start to get dark, place aluminum foil on them.


    • 4 c. almonds or pecans, chopped
    • 2 c. dried fruit (apricots, raisins, cranberries)
    • 2 c. shredded coconut

    1. Place chopped almonds or pecans on a baking sheet lined with parchment paper.

    2. Place the nuts in the oven at 350 degrees for 8-10 minutes.

    3. Let the nuts cool and combine with dried fruit and coconut.

    4. Store in an airtight container.

    Chocolate Paleo Pancakes

    (This recipe comes from “The Label Says Paleo”)

    • • 2 eggs
    • • 1 tsp. unsweetened Cocoa Power (I typically add more)
    • • 1/4 tsp Vanilla extract
    • • 1/4 cup shredded coconut flakes
    • • 1/2 C unsweetened applesauce
    • • 1/4 C Almond butter
    • • 1/4 tsp cinnamon

    1. Mix the ingredients in a bowl until you get a smooth batter.

    2. Add a little oil to a skillet and add batter to form a small pancake.

    3. Cook for a minute or two and once you see the sides of the pancake starting to brown, flip the pancake.

    4. Once you have flipped the pancake, allow it to cook for a minute or two on the other side.

    5. Carefully remove and serve hot with sliced apples and strawberries.

    Teriyaki Chicken with Roasted Broccoli


    • 3 T. honey
    • ¼ c. soy sauce
    • 1 T. lime juice
    • 2 cloves garlic, finely minced
    • ¼ tsp. red pepper flakes
    • 1 T. freshly ground ginger
    • 2 T. sesame seeds (optional)
    • 2 heads broccoli
    • chicken quarters (thighs, breasts, drumsticks…whatever you want)

    1.     Place honey, soy sauce, lime juice, garlic, pepper flakes and chicken in a Ziplock bag and mix.  Marinade meat for at least 1 hour.

    2.     Heat the broiler, arrange chicken on a broiler pan, skin down and broil until brown and crispy.8-10 minutes.

    3.     Flip the chicken and almost cook through, 4-5 minutes

    4.     Sprinkle with sesame seeds and cook 1-2 minutes longer. Remove from oven.

    5.     Cut broccoli into tall “trees,” place on baking sheet.

    6.     Drizzle with olive oil and salt and pepper.

    7.     Place broccoli  in 425 degree oven for 8-10 minutes, or until soft.

    Steak Fajita Bowl

    • 2# skirt steak, cut into 3 parts
    • ¾ c. orange juice
    • ¼ c. olive oil
    • 2 large limes, zested and juiced
    • ¼ c. honey
    • 3 t. garlic, minced
    • 1 T. dried oregano
    • 1 T. chili powder
    • ½ tsp. salt

    1.     Put above ingredients in a bag and marinade for at least 1 hour.

    2.     Cook steak on grill or under broiler until desired done-ness.


    • 4 green peppers
    • 1 lg. onion, sliced
    • 2 red peppers
    • 1 tsp. chili powder
    • ½ tsp. salt and black pepper

    1.     Drizzle a sauté pan with olive oil and sauté above ingredients until soft.

    2.     Line a bowl with romaine lettuce and top with meat and vegetables.

    3.     Top with salsa, sour cream, or guacamole.

    Stuffed Zucchini

    • 6 zucchini
    • 2# ground beef, chicken, sausage, or turkey
    • 1 medium onion
    • 1 egg
    • 1 c. marinara sauce
    • 1 t. tarragon
    • 1 t. oregano
    • 1 t. salt and pepper

    1. Cut Zucchini lengthwise then scrape out the seeds using a spoon

    2. Put onion, oregano, salt and pepper and meat in a sauté pan until meat is browned.

    3. Add tomato sauce, take off heat and let cool.

    4. When slightly cooled beat the egg and mix it in

    5. Load each zucchini half with mixture and place in large baking dish with 1/4 inch water at bottom.

    6. Bake at 400 for 40 minutes.

    Chicken Salad

    • 4 chicken breasts, cut in half
    • 1 c. mayonnaise
    • ¼ c. green onions
    • 1 apple
    • 2 tsp tarragon (fresh chopped)
    • ½ c. chopped wal-nuts

    1.     Bake the chicken for 30 minutes at 350 degrees.

    2.     While baking mix mayo, green onions, apple, and tarragon in a large bowl.

    3.     Remove chicken from oven and let cool, and cut into ½ inch chunks.

    4.     Add to mayo mixture.  Mix and serve on a bed of lettuce, sprinkle with walnuts.

    **Make a double recipe of the mayonnaise mixture for turkey salad after Thanksgiving!


    Apples stuffed with Ham and Dressing

    • 4 whole large apples, peeled
    • 1 ½ cup Leftover diced ham
    • 1 ½ cup Leftover dressing (stuffing)

    1.     Cut out center of the apples, leaving ¾ inch of apple around the edges.

    2.     Fill hole with ham and dressing.

    3.     Bake at 350 degrees for 20 minutes.

    Turkey Sweet Potato Shepherds Pie

    • 1 bag frozen peas (or other leftover veggies)
    • 3 c. leftover sweet potatoes
    • Leftover turkey
    • 1 onion, diced
    • 4 ribs celery, chopped
    • 2 carrots, peeled and finely chopped
    • 4 T. butter
    • 1 c. Turkey or chicken stock
    • 1 c. almond flour

    1. In a large pan melt butter, sauté onions, carrots ,and celery until soft.

    2. Add leftover turkey, almond flour, and stock and let simmer 5 minutes.

    3. Place in baking dish and cover with leftover sweet potatoes.

    4. Place in oven at 350 degrees for 10-15 minutes or until sweet potatoes are hot.

    Turkey Salad

    Using your leftover turkey, create turkey salad with Wednesday’s chicken salad recipe!

    Creamy Collard and Ham Soup

    • Leftover collards
    • Whole milk or half and half
    • Leftover diced ham
    • Salt and Pepper
    • Garlic powder

    1. Puree leftover greens using a blender, food processor, or emersion blender, adding milk or cream until it is soup consistency.

    2. Heat in a pot and add ham.

    3. Add Salt, Pepper, and Garlic Powder to taste.

    Stone Age Swiss Steak

    • 2# cube steak (or steak you’ve beaten with a rock for several hours while sitting around a campfire in a loin cloth)
    • 1 1/4 cup almond meal (throw 1 1/4 c. almonds in a food processor or blender to pulverize them, but don’t go too far, or it will become almond butter)
    • 1/2 tsp. salt and 1/4 tsp. pepper
    • 1 can coconut milk (the stuff that doesn’t have water as one of the main ingredients)
    • 1 egg
    • olive oil

    1. Pulverize your almonds and pour them in a bowl.
    2. Crack your egg into a bowl and whisk.
    3. Heat olive oil in a pan on medium (maybe medium high)
    4. Take the meat and dredge it by placing it in the egg, letting it drip a bit, then placing it in the almond meal, covering completely.
    5. Sear the meat in the olive oil, creating a golden crust on each side and then remove and sear next batch.
    6. Add coconut milk, salt, and pepper to pan until it simmers then add seared meat to pan and let simmer until the meat is tender.
    7. Serve with Creamy Cauliflower (find in recipe section to the right)
    *The key to success here is wiping out your pan between batches if there is almond meal left in the pan after searing the meat. If you don’t do this it will burn and create this terrible smoky smell and set off your smoke detector that is conveniently located near your kitchen stove. Not that I would have any experience with this. 😉

    So, Lauren, why coconut milk? I hear you asking. A: many people unknowingly have a lactose intolerance that causes them to be bloated and gassy and think that it is just normal. BLOATED AND GASSY IS NOT NORMAL! B: During the stone age they did not have domesticated animals they were able to milk. Usually the animals they hunted did not allow them to get close enough to milk. 🙂 C: There are many nutritional benefits to coconut milk, if you’d like to read more about them visit this site:
    D: Please don’t get “Lite” coconut milk, coconut milk naturally has fat in it for a reason. Plus, if they’re taking fat OUT of a food they’re replacing the flavor with other stuff that is not natural nor healthy. If you don’t believe me, Google it.
    Lastly, If you think coconut milk will be gross and bitter and taste terrible, I thought it would too, but I actually prefer swiss steak made with coconut milk now as opposed to regular milk. Plus, if they put it in a Pina Colada, how bad can it be?

    Creamy Cauliflower

    *A great replacement for carb-packed mashed potatoes that often leave you feeling sleepy and hungry an hour later.  Now, trust me, I believe mashed potatoes have their place on the dinner table at Thanksgiving and Christmas, but give this a try for a satisfying weekday dinner that won’t leave you feeling heavy and sleepy.


    • 1 head cauliflower (for 2 people)
    • 1 tsp. Garlic powder or 1 clove sautéed garlic
    • Salt and Pepper to taste
    • Blender or food processor

    1.Take the stem out of the cauliflower and peel off the leaves

    2.  Drop it in a pot with about 2 ” of water.  Put on high and let it boil until it is so soft you can puncture it with a fork easily.

    3. If you’re using fresh garlic: While boiling saute 1 clove minced garlic in olive oil for a very short time, as soon as you can smell the strong scent of garlic, take it off the heat.

    4. When soft, drain the water from the cauliflower (saving a little bit), place in food processor or blender, add salt, pepper, and garlic and blend until creamy.  If you have trouble getting it to blend, add a little of the drained off water or chicken stock to get it moving.

    Warning: cauliflower does not taste like potatoes, but it will give you something creamy and tasty to dip your meat and top with coconut milk gravy!


    8 Comments Add yours

    1. Denise says:

      Ok Lauren, I have 2 questions….1. I’m sure I saw a recipe that included a marinara sauce somewhere on here and I can’t find it now and 2. Patrick is allergic to all nuts and has been told to avoid even tree nuts, what would be a healthy replacement for the almond meal in the Stone Age Swiss Steak?

      This blog is very informative and enjoyable to read!

      1. Lauren says:

        Denise, I’ll get you the recipe for the Farmers Market Meatballs, I’ll repost it under Recipes today. Ummmm….Patrick, Patrick, Patrick…… The almond meal is a replacement for flour, so really, even though flour isn’t the best thing in the world, you could use flour for it. Or you could skip the dredging altogether for his piece, I haven’t done that before but I’m sure it would work fine.
        I’m glad you like it Denise, thank you for reading!

    2. SUSAN says:


      1. Lauren says:

        I find the coconut milk in the ethnic isle…usually with the Asian section. Coconut oil I find with all the other oils–olive oil, canola and what not. If that doesn’t help, ask someone….I don’t like roaming around to find stuff either, so if there is ever something new that I am not familiar with I just ask right away. I’m not curious enough to go look 🙂 Good luck!

        1. Susan says:

          Yea, I was gonna ask, but didn’t want to take the time to find someone. I guess thats my impatience shining through. Anyway, thank you and I’ll give it another go. Have a good weekend!

    3. Alyson says:

      Day 1 of me tackling these recipes……let’s see how it goes!!!!! =)

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