Friday, May 24, 2024

Fall Favorites & Menu Highlights

Nature's vibrant colors and flavors are on display as the days get shorter and the air becomes crisper. The fall is a time of abundant produce. Markets are filled with an abundance of fruits and veggies, each one with their own unique taste and charm. Fall produce is a culinary experience like no other. From the earthy sweetness and tartness of pumpkins, to the earthy sweetness and sweet taste of cranberries.

Whether it's the local produce section in your supermarket, a CSA or u-pick program, or a farmer's market near you for a weekly shopping trip, the options are plentiful at this time of year

Read this article to learn more about the benefits associated with eating according to the seasons

Fall Favorites

We have chosen to include some of our favorites in our Fall menu, and we've included:

Butternut Squash

Butternut Squash is an excellent source of vitamin A. Vitamin A is important for the immune system and vision.

This product contains dietary fiber to promote digestive health, vitamins C and E as well as minerals such as potassium and magnesium.

When buying butternut squash, look for a matte-smooth skin with a weighty feel. Avoid squash with soft spots, soft cuts or bruises.

Storing: Store the whole butternut squash for several weeks in a dark, cool place. Once the butternut squash is cut, store any unused portions in an airtight container.

Preparation: Roast butternut with olive oil, seasonings and spices for a delicious soup or side dish. You can puree it to make creamy sauces.

We have chosen to highlight butternut in dishes like Grilled chicken with Butternut Squash, Sauteed Arugula and Onions and our Vegan Butternut Squash Risotto

Brussels Sprouts

Brussels sprouts contain vitamin K which is essential for bone and blood clotting. Also, they contain folate, vitamin C and vitamin A.

Buy Brussels sprouts which are compact, bright-green, and firm. The smaller sprouts are usually sweeter and softer.

Storing: Store Brussels sprouts for up to one week in the crisper drawer of your refrigerator in a plastic bag.

Preparation: Sauté or roast Brussels sprouts in olive oil with garlic and seasonings of your choice for a delicious side dish. You can also shred them and use in salads.

We used these delicious vegetables to create our new fall menu, including our Harvest Chicken Scramble as well as our Roasted Chicken and Lemony Herb Caper Sauce with Brussels Sprouts


Antioxidants - Cranberries contain antioxidants that may help protect against chronic disease.

They are a great source of vitamin C, which is important for immunity support. They are also a great source of fiber.

Fresh cranberries must be plump and firm with a deep, rich red color. Avoid soft or shriveled berries.

Store fresh cranberries for up to 2 months in the original packaging, or in an airtight container. You can freeze them for longer storage.

Preparation: Cranberries can be used to make sauces, relishes and baked goods. Their tartness provides a refreshing contrast in many dishes.

Try our cranberry and pumpkin sauce with our Braised Beef and Cranberry Sauce

Sweet Potatoes

Sweet potatoes are an essential part of the Paleo diet. They contain beta-carotene which is converted to vitamin A, which promotes eye and skin health. Sweet potatoes contain fiber, vitamin C, and several B vitamins.

When buying sweet potatoes, look for ones with a smooth and unblemished surface. Pick ones that are firm and without soft spots.

Storingspan size="font weight: 400 ;">: Store sweet potatoes for up to one month in a dark, cool place. Refrigerated sweet potatoes can change their texture and taste.

Sweet potatoes are great for soups, casseroles, and roasting. Sweet potatoes are packed with nutrients, and they have a natural sweetness.

Why don't you order them as the Maple Rosemary Pork Tenderloin, with Sweet Potatoes & Onions or Chicken Thighs, with Honey Sweet Potatoes & Sauteed Spinach?


Kale contains a lot of vitamins A, C and K that support skin health and bone density. It is rich in minerals such as calcium, potassium and iron, and antioxidants which may have anti-inflammatory effects.

Buy kale that has vibrant, deep-green leaves. Avoid wilted, yellowed or wilted leaves.

Storage: Kale can be stored in the fridge in a plastic zip-top bag. Remove excess air in order to avoid wilting. It will stay fresh for a few weeks.

Kale can be used in salads, sautes and even baked kale chips. Before using, remove the stems from the kale and tear or chop the leaves.

Why don't you try our Herb Chicken meal with salt and vinegar roasted potatoes and kale?

Acorn Squash

Vitamin A is essential for healthy vision and immunity. Also, it contains vitamin C and B6, potassium as well as vitamins C.

Buying Select acorn squash with a dark, green skin that is unblemished.

Storage: Store the acorn squash for up to one month in a cool and dry place. Once the squash is cut, store any unused portions in the refrigerator.

Acorn squashes can be roasted or stuffed. They can also be pureed and added to soups. Its mildly-sweet flavor goes well with many fillings and seasonings.

This meal combines acorn squash with kale and is braised in balsamic vinegar.


They are rich in dietary fibre, which aids digestion and promotes satiety. They are rich in minerals such as potassium, calcium and magnesium, along with many antioxidants.

When buying: Choose figs with a plump texture, that are slightly soft and free of bruises or mold.

Storage: Fresh figs can be stored in the fridge for up to one week. You can also dry them or preserve them for longer storage.

Preparation: Figs can be used in many different ways. You can eat them raw, add them to desserts or salads to sweeten them up.

Our Paprika Rubbed Turkey With Figs, Onions and Roasted Sweet Potatoes highlights figs with other fall favorites.


Cauliflower, like broccoli, is a favorite of those who follow a real-food diet. Vitamin C is essential for skin and immune health. Cauliflower contains antioxidants and dietary fiber that support digestive health.

Buy cauliflower heads that have tightly packed florets, and are bright white in color. Avoid those with brown marks.

Storage: Keep cauliflower in a bag of plastic in the fridge for up to one week. Keep the cauliflower dry to avoid moisture issues.

Preparation: You can roast, mash, or use cauliflower as a low carb alternative to dishes such as cauliflower rice and cauliflower pizza crust.

We made cauliflower rice to go with our Creamy Red Curry Pork meatballs with Cauliflower Rice and a mash to go with our Tarragon Braised chicken with Cauliflower Mash, Cornichon "Caviar", and

The menu is updated weekly, and this meal as well as many others will be available all season long. You can browse our menus here >>>>>> and order this week's selections.

Our produce map can help you keep track of the seasonal and local products available in your area.

The fall's abundant produce will not only bring color and texture to your meal, but will also add a variety of flavors. Remember to choose the best quality and freshest produce when shopping for autumn produce. Store them correctly to extend their shelf life. You can transform these seasonal treasures into delicious dishes that celebrate autumn flavors with a little creativity.

To get more ideas on how to make your favorite fall dishes, grab a copy Chef Pete's Paleo By Season.

Click here to order a copy >>>>>

Enjoy the fall colors, tastes, and textures. This season is full of incredible options. Enjoy cooking with the best fall produce and enjoying it!

By: Michal Ofer
Title: Fall Favorites & Menu Highlights
Sourced From:
Published Date: Mon, 18 Sep 2023 12:17:32 +0000

Frequently Asked Questions

Can I eat as much fruit as I want on paleo?

Nocturnal munchers may be surprised to hear that they won't find any processed snacks on a paleo diet. It focuses instead on whole foods that our ancestors would eat: fruits, vegetables and nuts.

How much fruit is safe to eat? The answer largely depends on your individual nutritional needs. The Paleo diet does not limit the amount of fruit you can eat, but it can increase your risk for many issues such as weight gain or blood sugar changes.

For extra nutrients and fibre, we recommend eating 1-2 servings per day of fresh fruit (1/2 cup to 1 Cup depending on the fruit) or frozen/dried fruits. But no more that two tablespoons at one time. You should choose fiber-rich foods like melons, berries, apples, and pears. They can be eaten raw, in smoothies or as a snack.

Additionally, add low-sugar options like avocados or olives, which are also high in healthy fats; these two groups will make up the bulk of your diet while excluding refined starches and high-sugar fruits.

Paleo can be enjoyed with moderation, incorporating other nutrients-dense foods, and even encouraged to indulge in some delicious ripe fruit. Remember to enjoy your food!

What fruit can you eat on Paleo?

Fabulous! It's time to get on a nutrition- and wellness journey. Paleo means eating food that was available at the time of pre-agricultural period. This includes lean meats as well as seafood and other fruits, vegetables, nuts and seeds.

This eating style helps to reduce inflammation. It also eliminates processed foods, added sugars, processed vegetable oils, and other harmful ingredients that can cause damage to the body. You can also have delicious, whole foods that are rich in nutrients to improve your health.

Because fruits provide vitamins and minerals such as Vitamin C in oranges and strawberries and manganese (in bananas), they are an integral part of Paleo. Other fruits include apples, pears, lemons, limes, melons, berries, papaya, and mangoes. All are packed with antioxidants your body needs for optimal performance.

If you are looking for something sweet and not too sugary, consider adding some fibre-rich fruits to your meals or snacks.

You can keep your cravings at bay by eating enough nutritious fruits. This will also help you keep your body stocked with powerful antioxidants to keep it working optimally. Fruits give you energy without weighing you down, so get creative with combining them into meals throughout the day!

Who shouldn't try the Paleo Diet

The Paleo Diet is not for those looking for quick fixes. This diet is not designed to make drastic lifestyle changes quickly. It's about long-term lifestyle changes. Sometimes it can take months for people working on weight reduction to finally see results.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic recipes can cause people with high protein needs to feel overwhelmed.

People who change diets all the time will not be successful. Sticking to a consistent routine is the best way to stay on track, even if this means changing some ingredients. It is important to be committed to the Paleo Diet. Those who jump from one diet to another should consider switching.

Finally, those who don't have access to natural foods or time to prepare meals daily may miss out on reaping the rewards of this lifestyle as convenience foods are typically not part of this eating plan.

Paleo allows cheese?

The temptation to eat cheese is often too strong for some people. What about Paleo? Here's what you need to know - while there is no hard-and-fast rule, traditionally, cheese was not part of the Paleolithic diet due to its dairy content.

A moderate amount of good quality cheese may be sufficient if dairy avoidance is not your top priority. It all depends on your specific dietary needs and goals and how you react to certain food items.

Some individuals are lactose-intolerant and should avoid dairy products, or only eat small quantities of them. Alternatively, moderate amounts of goat or sheep's milk byproducts can usually be tolerated by those who aren't affected by lactose intolerance but still want to stay relatively true to their paleolithic roots.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. People who are vegan can still enjoy the cheesy goodness of cheese, but without having to compromise their values.

Can you drink coffee on paleo?

You can still enjoy coffee even if you are on a paleo diet. Coffee is an excellent source of antioxidants, nutrients and vitamins that isn't part of the hunter/gatherer lifestyle.

You can add coffee to any meal, even if you do not use sweeteners or dairy. This is great news for those who aren't allergic to caffeine.

The paleo diet doesn't mean coffee has to be restricted. You can indulge in your daily cup of joe if it's unsweetened and prepared with nut milk, such as almond or cashew milk, rather than dairy products. Try out new flavours from all over the world.

If you enjoy coffee in moderation, it can be a delicious treat that will not compromise your Primal diet. Take a trip to discover all the delicious benefits of freshly brewed espresso coffee.

What happens during week one of the paleo Diet?

You don't have to be confused when exploring the paleo lifestyle. The first week is all about getting used to the new diet and lifestyle changes you are about to make.

It is essential to detoxify and prepare your body for the deeper dietary changes that will be required to reap maximum benefits from the paleo diet.

Start by avoiding processed foods and artificial ingredients wherever possible, focus on high-fiber fruits and vegetables, eliminate added sugars from your diet, reduce carbohydrate intake and increase protein intake.

For your body to detox efficiently, ensure that you get adequate water throughout the day. Get restful sleep at night.

It is possible for your body to experience withdrawal symptoms.

You can incorporate physical activity into your life by walking slowly every morning and evening, or taking up classes like yoga or aerobics. This will help improve digestion and aids in weight loss while helping maintain overall health and well-being.

You can also take this time to consider food intolerances and food sensitivities. To expand your nutrition knowledge, try out new nutritious foods like kale, quinoa or coconut oil.

Is it possible to eat popcorn when following the Paleo lifestyle?

Paleo can be a confusing diet. You need to know what foods and snacks are allowed. Popcorn is one of the most popular foods that can be difficult to include. Can you eat Popcorn on the Paleo Diet?

The simple answer is that it's made with corn, a vegetable which doesn't conform to Paleo guidelines. But it isn’t necessarily unhealthy. Traditional popcorn is not recommended for Paleo-followers due to its high-carbohydrate content.

However, this eating plan allows for some other options. For example, coconut milk popsicles can satisfy your craving for crunchy and salty treats without throwing off your nutritional balance. Or, if you love making your snacks at home, almond flour or cauliflower crackers can hit the spot!

No matter what snacks you choose, make sure to read all labels before buying packaged foods. By doing so, you can ensure your nutrition goals are met without consuming foods high in sugar or refined carbohydrates.

You should explore all options when choosing snacks that you can eat on the Paleo diet, including popcorn! This will help you find the perfect snack to fit in your daily meals.


  • It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (
  • Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (
  • Dark chocolate: Choose one that has 70% or higher cocoa content. (
  • Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (
  • As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (

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How To

What are the most delicious foods you can eat while on a paleo-friendly diet?

Since the beginning of time, humans have foraged for food. Raw, unprocessed foods and natural ingredients have proven to be beneficial to our mental and physical well-being. This is why the paleo diet has experienced a resurgence in popularity.

The best food choices are essential for this diet. But the sheer number of options available can sometimes overwhelm people. To find healthy and satisfying options for your body, read this article.

Nuts are high in protein, healthy fats, iron, and minerals. They make a great snack or addition to salads or power-bowl recipes. This is also true for seeds like hemp, sesame and chia. These are rich in vitamins and minerals, especially omega 3.

Organic meat is a popular choice for paleo diets because of its high concentration of vitamins B, which are necessary for energy metabolism and general well-being. Eating wild seafood is also highly beneficial as ocean-caught species offer more sustainable nutrients than average farm-raised varieties.

There are no limits when it comes to fruits and vegetables! Vegetables such as broccoli, spinach, and dark green leafy greens are high in nutrients. Additionally, oranges as well as blueberries, blueberries, and grapes are high in antioxidants which help to offset harmful toxins.

The paleo diet encourages fermented foods such as kimchi and sauerkraut. These foods are rich probiotics that balance the gut microbiome. They aid in digestion and promote a healthy immune response.

Finally, it's important to remember that while sugar is not allowed on the paleo diet, natural sweeteners like honey or maple syrup can be used in moderation.


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Cook Eat Well - Healthy paleo, keto and gluten-free recipesEasy dark chocolate pots de creme—all the decadence of the traditional French dessert without dairy

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesFrom salads to soups and from casseroles to wraps, these easy leftover rotisserie chicken recipes

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Looking for a healthy snack that’s low carb and high in fiber? My Keto Chia Pudding for One is the answer. Keto Chia Pudding for One Yes, it turns out the chia

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“Hello darling, my old friend. I’ve come to talk with you again.” Maybe that’s not exactly how the Disturbed lyrics go, but darkness just didn’t feel right in

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Throughout our lives, we are often told to take a deep breath. Whether we are at the doctor for a checkup, moving our bodies, experiencing pain, or being

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for easy healthy recipes using fresh berries? Here are 15 delicious summer berry recipes to

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This Grapefruit Ranch Water recipe is made with replenishing electrolytes and will keep you detoxing while you retox! Grapefruit Ranch Water Recipe We can’t

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesLooking for ways to make weeknight meals faster and easier? Rotisserie chicken is a great meal prep

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If you're looking for a new way to eat, then you're probably curious about the paleo versus plant based diet. Basically, the paleo diet is a diet..

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In the mood for a treat, but don’t want to make an entire batch of dessert? My Chocolate Chip Cookie for One will hit the spot when you’re craving a little

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In today’s health-conscious world, it’s hard to ignore the buzz around gluten-free eating. Whether you’re a dedicated Paleo follower or a steadfast vegan,

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Detoxification is a vital process that our bodies naturally carry out, but sometimes we need to give it a little extra support. As the world becomes more

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Traveling can be a great way to take a break from the daily routine and experience something new. However, navigating unfamiliar places combined with changing

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Eggplant used to CREEP ME OUT. It’s slimy, it’s weirdly undercooked and inedible if you don’t cook it long enough, and there aren’t a ton of ways that I know

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Do you want to remain calm, relaxed, and collected in the face of competition? Are you feeling overwhelmed leading up to the state cooking competition? Several

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The media has a significant impact on our world, shaping our beliefs, values, and understanding of truth. They also have a significant influence on our

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Filling and hearty in 10 minutes – you cannot beat the ease of this Instant Pot Sausage and Rice! Did you see? I had awake surgery! I know it’s a little wild

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Looking to feed a crowd easily for any meal of the day? This TATER TOT BREAKFAST CASSEROLE does the trick and comes together without browning the meat in

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Trends are funny. Now that TikTok is so huge, different ideas get popular so fast. Like butter boards. That was stupid. Or healthy coke. Was I going to try

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Lately, many of you have been asking me to create a homemade electrolyte powder recipe. It began when I wrote about Women, Food, and Hormones, and continued to

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In the first few years of marriage, it was pretty easy to think through the top things I learned that year. But now it feels like the years are speeding by and

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The cannabis industry is rising, becoming an increasingly popular and profitable market for investors. With the legalization of marijuana in many U.S. states

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In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

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If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

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I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

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If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

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Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

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New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

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These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

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The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

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I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

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Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

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Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

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Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

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I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I


Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

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How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

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The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

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When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

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Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

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If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

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Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

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This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

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Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

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Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

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Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

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If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

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When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

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Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

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Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

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You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

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Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

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Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and


These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy


These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar


These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and


This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon


These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the


These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar


These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

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I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

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When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

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Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

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I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

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The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

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Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

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My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

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If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

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Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work