Celebrate spring blueberry, lemon, chocolate bars

Spring blueberry, lemon, chocolate bars

Can you believe spring is finally here? I think Mother Nature forgot to give my neck of the woods the memo. I decided to celebrate spring anyhow with a delicious treat that kind of stretches my current "fermentation potential" diet.

I suffer from IBS-like symptoms, caused by overgrowth of candida and bacteria in my gut. Monitoring the "fermentation potential" (FP) of the foods you eat helps hold bacterial growth in check and over time causes a realignment of good-bad bacteria.


Avocado, chocolate, blueberries and almond butter are among the chief ingredients in my spring celebration bars. All of these foods are considered to be among some of the healthiest on the planet but pose problems for those of us with impaired guts because of their FP.

I don't want to give up on these wonderful foods so I decided to splurge but will nibble, rather than chow down, on these bars. The recipe yields about 10 small bars, each with the FP of 3. My goal is to stay within 20-30 total FP per day.


Here is what you need:

Bottom layer:

3 T. raw almond butter
1 T. coconut oil
1 tsp. vanilla extract (no alcohol)
stevia or other sweetener, to taste

Middle layer:

1/2 small avocado
1/4 cup frozen blueberries, thawed
1 T. coconut oil
1 tsp. fresh lemon juice
1 tsp. vanilla extract (no alcohol)
stevia or other sweetener, to taste

Ganache or top layer:

1/4 cup cacao powder
1 T. coconut oil
dash of sea salt
1/4 tsp. cinnamon
1 T. almond butter
stevia or other sweetener, to taste

Here is what you do:

Soften bottom layer ingredients in a small bowl. Spread on the bottom of a small loaf pan, lined with parchment paper. Place in the fridge or freezer to firm up while you are preparing the middle layer.

For the middle layer, blend the ingredients in your food processor. Spread evenly on the bottom layer and return to fridge or freezer. Note: Allow the middle layer longer to firm up.

Finally, prepare the top layer. Soften the coconut oil and almond butter in the microwave. Add the remaining ingredients and stir until smooth. Spread over the blueberry layer. Allow to firm up before cutting into 10 small bars.

Have your little spring celebration and store the extra bars in the fridge or freezer.

Misha, the husky, cuddles his little fox buddy.

Happy spring!!!

Recipe contributed to: http://wholenewmom.com/traditional-tuesday/paleo-chocolate-mint-fest-mint-meltaways-choc-mint-ice-cream-sandwiches-choc-mint-donuts-shake/#more-26328




 http://www.rickiheller.com/2014/03/wellness-weekend-march-20-24/

Peppermint oreo ice cream sandwiches

Do you find yourself not getting enough relaxation? Misha, our husky, has a certain flare for relaxation, as you can see in this photo. 

Author Misha reading a copy of his book.

 He has put all his secrets to relaxation in Misha’s Ultimate Relaxation Guide, an e-book.

He will send you a free copy if you like http://catsinthekitchen.blogspot.com. Leave a comment telling me you would like a copy, where to send it via e-mail and your guide to relaxation will be on its way.

Misha's book is guaranteed to give you a laugh or two, and these peppermint oreo ice cream sandwiches will take care of your St. Patty's Day sweet tooth.

 

I am still following the "fermentation potential" (FP) diet, post Paleo Auto-Immune Protocol. I have to calculate the FP of everything I eat which means I will be eating this sparingly. But that is a good thing because you learn to savor each bite. FP is a measure of how easily or how hard a food is to digest. 

Knowing the FP of foods is especially important for those of us with SIBO (Small Intestine Bacterial Overgrowth). Keeping one's daily total FP low helps control symptoms, commonly labeled IBS.

Here's what you need for 3 small ice cream sandwiches: (FP per cookie: 3)

For the cookies:

3 T. unsweetened almond butter

3 T. cocoa powder

2 tsp. softened coconut oil

liquid vanilla stevia (no alcohol)-1/2 dropper full

dash cinnamon

1 tsp. vanilla extract (no alcohol)

For the filling:

1/2 small avocado

2 tsp. coconut oil

2 tsp. mint extract (no alcohol)

1/2 tsp. lemon juice

Here's what you do:

Mix softened almond butter and coconut oil with all other cookie ingredients. Use a regular teaspoon to measure out each cookie and place on a piece of wax paper. Place the cookies in the freezer to firm up.

In the meantime, make the filling. Blend the filling ingredients in a food processor until creamy. 

To assemble, place a teaspoon full of peppermint avocado filling between two cookies. Put the assembled cookies back in the freezer to firm up. That's it! Now settle back and enjoy a no-fuss cookie.

Recipe contributed to:

http://www.rickiheller.com/2014/03/wellness-weekend-march-13-17-2014/

 http://wholenewmom.com/traditional-tuesday/lemon-cookie-sandwiches-coconut-avocado-grasshopper-bars-homemade-oreos-dark-chocolate-peanut-clusters/

Want some other ideas for St. Patty's Day:

 http://catsinthekitchen.blogspot.com/2013/07/raw-peppermint-patty-bars-acd-friendly.html

 http://catsinthekitchen.blogspot.com/2014/03/grab-peppermint-avocado-pattie-and-get.html

Improve your digestive health and enjoy golden beet veggie delight

Golden beet veggie delight

I have been on a journey to find digestive health for a decade plus. You'd think by now I'd have acquired all the information/tools I need to correct my problem with the help of numerous individuals in the healthcare field. Sadly, that is not the case.

 I have suffered with reoccurring poor digestion, and candida and bacteria overgrowth, associated with low stomach acid. I supplement with Betaine HCL-Pepsin (Hydrochloric Acid) to correct low stomach acid. 

Suppressing bacteria is one of the chief roles of stomach acid.

Recently, I discovered a few new things an individual can do to improve digestion. Here are some new tips as well as oldies.

 No. 1:
DON'T take antacids: they contribute to bacterial overgrowth because they suppress stomach acid.

No. 2:
How to test for low stomach acid:
First things in the a.m. before breakfast, drink one cup of water with 1/4 tsp. baking soda mixed in. Time how long it takes until you burp. Repeat for four days in a row to get a pattern.
Burp within two minutes: adequate acid.
Longer than two minutes: low stomach acid.
Burp immediately: high stomach acid.

No. 3:
Increase your stomach acid by drinking lemon water right before a meal or taking 1-2 T. of raw lightly filtered apple cider vinegar in water.

No. 4:
Try to avoid drinking liquids with a meal as it dilutes stomach acid.

No. 5:
Eat lightest to heaviest foods on your plate. This means veggies first, next carbs, lastly protein and fats.

No. 6:
Drink dandelion tea.

No. 7:
Try digestive bitters. Take 30-45 drops three times a day in a little water on empty stomach. Bitters help speed up digestion by increasing secretions of liver, pancreas, stomach and small intestine.

No. 8:
 To reduce bloating, drink lemon and ginger tea. Make your own tea by mixing hot water, lemon juice and raw ginger.

No. 9:
Chew your food well, at least 20 times per bite or until the food resembles a paste.

"Mom's been working on her digestion. We're working on getting enough rest."

Try making the Golden Beet Veggie Delight and enjoy it with the help of these digestive tips.

Here's what you need for one serving:

4 asparagus spears
1 golden beet, peeled and sliced
1 zucchini, sliced
2 large chard leaves
1 T. olive oil
salt and pepper
lemon-olive oil dressing: mix juice of 1 lemon with 2 T. olive oil, 1 T. water, salt and pepper, and Herbes de Provence

Here's what you do:

Heat your oven to 400 degrees. Line two large baking sheets with parchment paper. Spread golden beet, zucchini and asparagus spears on the baking sheets. Drizzle with olive oil and season with salt and pepper. Roast veggies until golden, about 15-20 minutes. Check often as some get done faster than others.

In the meantime, chop your chard. Heat olive oil in a large skillet. Saute the chard until tender.

To assemble, start with a base of chard and pile on veggies. Drizzle with lemon-olive oil dressing.



Recipe contributed to:http://www.rickiheller.com/2014/02/weekend-wellness-february-13-17-2014/

 http://wholenewmom.com/traditional-tuesday/molten-lava-cakes-garlic-knot-rolls-chocolate-torte-raspberries-pomegranate-cupcakes/

 http://www.phoenixhelix.com/2014/02/19/paleo-aip-recipe-roundtable-15/#more-9347

Butternut squash cream on chard

Nika (left) and Misha (right) go urban mushing with Ritalin Boy

What do you think of my two urban mushers? My pups, Nika (red malamute) and Misha (black/white husky) are learning to become mushers without snow. In the picture, above, they are pulling Ritalin Boy (RB-hubby) while he pilots a Diggler, a mountain bike scooter designed for urban mushing.

Talk about doggie and Ritalin Boy nirvana. The pups can run at high speed while RB gets an adrenalin rush. I have been helping with the training from the sidelines. I get the fur kids in their harnesses, help hitch them up, walk alongside the Diggler, help with commands and untangling the fur kids when they don't show the best cooperation. Yes, they have a long way to go on learning to cooperate. Once they are better trained, I will hop on board the Diggler.

Sheree hitches up the mushers

Chard with butternut squash cream

After some urban mushing, the pooches are ready for food, food, food. For that matter, so am I. Recently, I cooked up some delicious chard, topped with a butternut squash cream. It makes the perfect side or main dish, if you add a protein of your choice. I have modified the dish slightly since I first made it because I am experimenting with the FODMAPs protocol. Onions and coconut milk are not allowed for awhile. Butternut squash is allowed in small quantities.

Here's what you need for two servings:

1 bunch of chard
1 cup cooked butternut squash
salt and pepper
1 T. olive oil
Optional: 1/2 onion, sliced
1/4 cup lite coconut milk

Here's what you do:

Chop your chard into bite-sized pieces. Heat olive oil in a large skillet. Saute chard (with optional onion) until tender. Add a bit of water or broth, if desired. Season with salt and pepper. Set aside.

Make your butternut cream. Put squash with coconut milk (or other non-dairy milk) in a food processor. Process until smooth and creamy. Add salt and pepper, to taste.

To serve, plate up chard and top with desired amount of squash cream. (Save the butternut squash skins as a treat for the hungry pooches.)

Recipe contributed to: http://www.rickiheller.com/2014/01/wellness-weekend-january-30-february-3-2014/

 http://www.phoenixhelix.com/2014/02/05/paleo-aip-recipe-roundtable-13/#more-9042

Carrot cake fudge

Crunchy (left) and creamy (right) carrot-cake fudge

Let's hear it for two kinds of carrot-cake fudge!

Vote for your favorite. I vote for both!

Yummy, yummy!
Here's what you need for the creamy version:

3 carrots, peeled, diced, steamed and pureed
sweetener of choice, to taste
1 tsp. vanilla extract
2 tsp. cinnamon
pinch of sea salt
1/2 cup coconut butter
2 T. coconut oil

Here's what you do for the creamy version:

Put all ingredients in a food processor and blend until smooth. Line a mini-loaf pan with parchment paper and spoon in fudge. Place in fridge for several hours to firm. Cut into pieces of desired size. Make your eyes and tummy happy by eating a piece.

Here's what you need for the crunchy version:

1 carrot, grated and steamed until tender
2 T. coconut flakes
1/4 cup coconut butter
1 T. coconut oil
1 tsp. cinnamon
Sweetener of choice, to taste

"We vote for both kinds too. We love carrots!"

Here's what you do:

Line a mini-loaf pan with parchment paper. Soften the coconut butter and oil. Mix with carrots, sweetener, cinnamon and coconut flakes. Spoon mixture into mini-loaf pan. Firm up for 30 minutes in fridge. Cut into pieces.

Recipe contributed to:
 http://www.rickiheller.com/2014/01/wellness-weekend-january-23-27-2014/#more-21828

http://www.phoenixhelix.com/2014/01/29/paleo-aip-recipe-roundtable-12/#more-8848 

 http://wholenewmom.com/traditional-tuesday/chocolate-ganache-brownies-two-dark-chocolate-granolas-cherry-heart-gummies-vegan-nacho-dip-veggies/

Zucchini noodles with lemony squash sauce

"You can't resist me. Can you?"

 My tummy is getting a little happier these days, thanks to the Paleo Autoimmune Protocol (AIP) with a bit of the FODMAPs diet thrown in.

"We don't like onions either, Mom."

 It's amazing how long a journey to wellness can take. The candida diet lead me to the AIP diet which lead me to the FODMAPs. On my FODMAPs journey, I have discovered that onions may be a culprit for me. They are one of the top 10 foods, containing inulin, and require an enzyme to break their fructose-fructose bond.

Zucchini noodles with lemony squash sauce

 I recently made the most delicious meal---zucchini noodles with a heavenly lemony squash sauce---onions optional.

 Here's what you need for two servings:

2 medium zucchini, ends trimmed
2 medium carrots, peeled, ends trimmed
3 large kale stalks, leaves removed
1 tsp. herbes de provence
salt and pepper
olive oil
1/2 small delicata squash
1 tsp. lemon zest, divided
juice of 1 lemon, divided
1/4 cup full-fat coconut milk

 Here's what you do:

Preheat oven to 400 degrees. Slice delicata squash in half lengthwise. Scoop out the seeds. Drizzle squash halves with olive oil, and season with salt and pepper. Lay squash halves, cut side down,  on a small baking sheet, lined with parchment paper. Roast for 30 minutes or until squash is tender. Allow to cool.

Prepare your zucchini and carrot ribbons. Use a potato peeler. Working lengthwise, peel off ribbons of zucchini and carrot as if you were peeling a potato.  You won't be able to use the entire zucchini or carrot. Wrap up the extra to use in a soup or salad at a later time.

Spread the zucchini and carrot ribbons on a large, parchment-lined baking sheet. Drizzle with olive oil, and season with salt and pepper. Place in the oven for about 20 minutes or until the ribbons are slightly crispy. Remove and set aside.

Steam your kale in a large skillet with olive oil and a tiny bit of water. Cook until tender. Then, add one half of the lemon juice and zest, salt and pepper, to taste. Toss.

Meanwhile, reserve 1/2 of the squash for another meal. Scoop out the flesh of the other half, discard the skin (Or feed it to your poor starving pooches. Mine love anything squash.) and add the flesh to a food processor. Add the 1/2 tsp. lemon zest, half the lemon juice, coconut milk, salt and pepper, herbes de provence and blend.

Get ready to assemble your meal.

Start with a generous serving of lemony kale on the bottom. Pile on a helping of zucchini and carrot noodles. Spoon on some of the lemony squash creme. Serve with a side of some kind of protein.

Recipe contributed to:

 http://www.phoenixhelix.com/2014/01/15/paleo-aip-recipe-roundtable-10/#more-8560

 http://wholenewmom.com/traditional-tuesday/grain-free-poptarts-ground-beef-jerky-jalapeno-popper-dip-14-year-old-talks-diet/

 http://www.rickiheller.com/2014/01/wellness-weekend-january-16-20-2014/

Veggie breakfast hash

Nika, the malamute, and Bailey, the cat, conspire to takeover my computer.

I love veggies and fruits but not all veggies/fruits love me. That's why I have added the FODMAPs diet to the Paleo Autoimmune Protocol.  FODMAPs is basically a diet that limits but does not eliminate foods that contain: lactose, fructose, fructans, galactans and sugar alcohols. These compounds are not tolerated by individuals who lack the enzymes to digest them. See this link for more information: http://gutsybynature.com/2013/10/02/low-fodmap-and-paleo-autoimmune-protocol-what-can-i-eat/

Garden veggie breakfast (or anytime) hash

As I read over the FODMAPs diet information, everything about my problem with veggies and fruits made sense to me. I don't have the necessary enzymes to digest them which creates numerous digestive problems for me and leads to bacterial overgrowth. In some cases, you can eat just a small quantity of the high FODMAPs foods without having any problem.

If you eat too many high FODMAPs foods in one meal, you probably will pay for it if you are sensitive. I can attest to that. I recently made a delicious veggie breakfast hash (or anytime hash) that was loaded with veggies. I was trying to copy a dish I had seen at a local restaurant. Unfortunately, it contained five high FODMAPs vegetables. Boy, did I enjoy it until a few hours later when the digestive distress hit.

If you don't have any problem with cauliflower, beets, onions, avocado or artichokes, you're going to love this dish. But the great thing is you can substitute other veggies, make it vegetarian or add meat. I used cauliflower mash for the base but another possibility is sweet potato mash or even diced roasted sweet potatoes.

Garden veggie mash with ground turkey

Here's what you need:

2-3 cups spinach
2-3 leaves kale, torn into small pieces
1/2 avocado, diced
optional: garlic, to taste (also high FODMAPs)
1/2 onion, sliced
6 artichokes hearts
2 zucchini, diced
1-2 T. olive oil
1/4 cauliflower, steamed and pureed with coconut milk
protein of choice: diced tofu, ground turkey, egg are possibilities

Here's what you do:

Make your cauliflower mash for the base. Steam the cauliflower, cut into florets, about 5 minutes. Cool slightly. Toss the cauliflower florets into your food processor with salt and pepper, and 1/4 cup coconut milk. Process until the mixture resembles mashed potatoes. Set aside.

Heat a large skillet with 1-2 T. olive oil. Saute the onion until soft. Add the diced zucchini, artichoke hearts and continue sauteeing until tender. Finally, toss in the kale-spinach mix. Cook until wilted. Season with salt and pepper. After plating up your hash, garnish with diced avocado.

"Mom will never suspect a thing. We even turned off the computer."

This hash makes a great breakfast for the AIP diet. But you can eat it anytime. It's also easily modified for the FODMAPs diet. The next time I make it I will use just 1/4 avocado, FODMAPs recommended. I might try spaghetti squash for the base.

Recipe contributed to:  http://www.phoenixhelix.com/2014/01/08/paleo-aip-recipe-roundtable-9/#more-8478

 http://wholenewmom.com/traditional-tuesday/12-secretly-healthy-treats-double-chocolate-cookie-brittle-cranberry-coconut-gummies-asian-chicken-paleo-noodles/

 http://www.rickiheller.com/2014/01/wellness-weekend-january-9-13-2014/

 http://allergyfreecookery.blogspot.com/2014/01/paleo-party-11014.html

Veggie french fry platter

Bailey, the cat, and Nika, the 100-pound malamute, get their beauty sleep side by side.

 Happy New Year from me and the fur kids! We'll be all cozy snoozing together long before midnight tonight.

Veggie french fries, including delicata squash, golden beet and carrot

 Welcome the New Year with a healthy platter of veggie french fries.

 Here's what you need for 1 serving:

1 small delicata squash, peeled and seeded
1 zucchini
1 golden beet
1/2 yellow onion
1 medium carrot, peeled
1 avocado
1 steamed broccoli crown, broken into florets
juice of 1 lime
salt and pepper
olive oil
2 handfuls mixed greens

 Here's what you do:

Preheat oven to 425 degrees. Line two large baking sheets with parchment paper. Set aside and prep your veggies. Peel and seed 1 small delicata squash. Slice squash into french fries. Repeat with zucchini and carrot. Scrub your beet and slice into rounds. Slice 1/4 onion.

Spread all of these veggies onto your baking sheets. Drizzle with olive oil, season with salt and pepper, and toss with your hands to distribute. Place baking sheets in the oven. Roast veggies for about 20-30 minutes. Remove veggies as they get crispy.

While veggies are roasting, make your guacamole. Into your food processor, put broccoli you steamed earlier, avocado meat, other 1/4 onion, lime juice and salt and pepper. Process until guac is thick but creamy.

Put greens on a plate. Arrange fries all over the top and ladle on a generous portion of guac.

Enjoy this New Year's meal knowing you're starting the new year with a healthy meal.

Misha gets all cozy to welcome in the New Year!

The fur kids keep telling me they would love to hear how cute you all think they are. I promise it won't go to their heads.

Recipe contributed to:  http://www.phoenixhelix.com/2014/01/01/paleo-aip-recipe-roundtable-8/#more-8387

 http://www.rickiheller.com/2014/01/wellness-weekend-january-2-6-2014/

http://allergyfreecookery.blogspot.com/2014/01/paleo-link-party.html

Holiday stuffed acorn squash

Bailey, the cat, redecorates the tree.

The best part of my Christmas tree has been watching my cat, Bailey, entertain himself with all the ornaments. We don't put anything fancy on our tree because we know Bailey will be up to his tricks of batting down ornaments and carrying them off. It's worth it to retrieve an ornament or two because Bailey has so much fun!

Holiday stuffed acorn squash

Christmas dinner is a little different around our house because I am on the Paleo Autoimmune Protocol (AIP) which means lots of foods are off my menu. The rest of the clan can eat whatever they want. 

This year, I made an amazing stuffed acorn squash. It was filled with all kinds of colorful veggies, which are important to healing on the AIP.

Here's what you need for 2 servings:

1 acorn squash, halved
1 beet, washed, scrubbed and sliced (I used a golden beet.)
8 brussel sprouts, cleaned, trimmed and halved
handful of fresh or frozen cranberries
1 zucchini, sliced into rounds
1 broccoli crown, separated into florets
2-3 chard stalks
1 cup cabbage
1/4 yellow onion, sliced
2 stalks celery, diced
baby greens
olive oil
salt and pepper

Here's what you do:

Preheat your oven to 400 degrees. Use roast setting if available. Line 3 baking sheets with parchment paper.

Halve and seed acorn squash. Drizzle each half with olive oil and season with salt and pepper. Place in a pan filled with 1 cup water, and put into the oven. Squash will take approximately 30 minutes to cook.

Prepare the broccoli, beet, brussel sprouts and zucchini for roasting in the oven. Distribute all of these on the baking sheets. Spray with olive oil, season with salt and pepper. Place in the oven for 20-30 minutes.

While these veggies are roasting, prepare your squash stuffing from the onion, chard, celery and cabbage. Roughly chop all of these veggies and place in a large skillet with olive oil. Saute until tender. Season with salt and pepper. Set aside.

About 10 minutes before the veggies in the oven are done, add your cranberries to one of the baking sheets. Roast until the cranberries pop.

Once everything is done, assemble your bountiful veggie stuffed squash. Place the acorn squash on top of a bed of greens. Scoop a generous portion of veggie squash stuffing into the acorn squash. Arrange one half of the other  veggies on top and dot with a few cranberries. Season with more salt and pepper, and drizzle with olive oil, if desired.

"Hey, I was here first!"

Recipe contributed to: http://www.rickiheller.com/2013/12/wellness-weekend-december-26-30-2013/

Holiday squash boats with cauliflower rice

Holiday squash boats with cauliflower rice

The Paleo Autoimmune Protocol diet (AIP) can appear to be pretty boring to someone who can eat whatever they want. After all, you have to eliminate many foods, including dairy, grains, legumes, nightshade vegetables, eggs, nuts and seeds.

This past week, I went on a business trip that required 14 hours of driving over the course of two days. Past trips of this kind left me in crippling pain and digestive distress for weeks afterwards. I stuck to the AIP and carried along all my own food. Bottom line, the trip didn't set me back one bit.

One of our associates on the trip remarked that eating like I do must be "pretty boring." I thought to myself, "Yes, it may be boring but look who's soaring" in terms of recovering from formerly debilitating symptoms.

I did exist on soup and butternut squash pudding I packed along in an ice chest while I was away from home. But I'll trade boring food any day for having reduced pain.

Once back in my kitchen, I whipped up a festive, colorful and anything-but-boring dish, called Holiday Squash Boats with Cauliflower Rice.

Here's what you need for two servngs:

1 delicata squash or other winter squash
1/2 medium cauliflower
2 stalks celery
1/4 yellow onion
1 small carrot
olive oil
salt and pepper
small handful of fresh cranberries
1 beet, sliced
2 hand fulls of baby greens
1/2 avocado

Here's what you do:

Preheat oven to 425 degrees. Use "roast" setting if available. Gather 2 baking sheets and line them with parchment paper.

Prepare your veggies. Cut delicata squash in half and scoop out seeds. Peel and dice carrot. Dice and slice onion and celery. Rice your cauliflower in your food processor. Scrub the beet and cut into slices.

Place squash face down on one baking sheet. Drizzle with olive oil and season with salt and pepper. Put into the oven for about 30 minutes or until tender.

Spread the beets out on another baking sheet. Sprinkle the cranberries on this sheet as well. Spritz with olive oil and season with salt and pepper. Place in the oven. Roast until tender, about 25-30 minutes for the beets, and 10 minutes for the cranberries.

In the meantime, saute the onion, carrot and celery in olive oil in a large skillet. Once the veggies are tender, add the riced cauliflower and continue cooking.

Dice up the avocado and set aside.

"Mom, your food's not boring but then again, I think this drippy water faucet is fascinating!"

For serving, peel the skin from the squash. Lay each squash boat on a bed of greens and spoon cauliflower pilaf into the cavity of the squash.Sprinkle on avocado, cranberries and beets, cut into matchsticks. I hope you'll agree this is anything but boring food!

Recipe contributed to:  http://www.rickiheller.com/2013/12/wellness-weekend-december-19-23-2013/#more-21512

http://www.phoenixhelix.com/2013/12/18/paleo-aip-recipe-roundtable-7/#more-8052

 http://wholenewmom.com/traditional-tuesday/grain-free-double-chocolate-cookies-gf-thin-mint-cookies-paleo-ginger-molasses-cookies-and-pumpkin-oat-flour-waffles/