Promote wellness with cultured foods; plus simple veggie slider sandwiches

Bailey, the cat, demonstrates relaxation techniques we all need.

Kombucha is one of the fermented foods that I have added to my diet because of its health benefits. A diet rich in fermented foods like kombucha helps strengthen the digestive system and bolsters the immune system, something those of us with fibromyalgia need to be concerned about all year round. Actually, everyone’s immune system could probably use a little tune-up, especially as we head into cold season.

What fermented foods can you add to your diet? Besides kombucha, I make sauerkraut, yogurt, kefir, and all kinds of fruit and vegetables. I’ve even made fermented dill pickles, cultured fruit leathers and salsa. Other fermentation projects I am planning include sourdough gluten-free, paleo bread and Greek-style yogurt.

What is fermentation?
People have long been fermenting foods like wine, yogurt and cheese. Fermentation is a process by which sugars are broken down by helpful bacteria allowing the foods to be stored longer, a practical reason before refrigeration was invented.  


Why eat fermented foods?
Fermented foods are easier to digest because the beneficial bacteria have helped break down the foods. This results in better absorption of nutrients. For instance, raw cabbage is difficult to digest and often causes gas. When cabbage is fermented into sauerkraut, you are better able to absorb its large amounts of vitamin K and C, as well as antioxidants and polyphenols.

I find it difficult to digest carbohydrates but fermentation allows me to enjoy a wider variety of foods. For instance, I usually avoid salsa but I can eat cultured salsa, a little at a time.

Nutritious yogurt and kefir are other foods I can consume because the bacteria break down the lactose during fermentation.

Other beneficial byproducts of fermentation include omega-3 fatty acids, B complex vitamins, digestive enzymes and immune system-enhancing beta glucans. Glutathione, a free radical scavenger in the brain, also is produced during fermentation.

Most of your immune system resides in your gut. These fermented foods give your gut a powerful boost and help strengthen your immune system. Are you convinced?

Three stages of kombucha (l-r): gallon brewing, starter culture tea, kombucha poured for drinking

Getting fermented foods into your diet You can purchase fermented foods in the market (sourdough bread, kefir, fermented pickles and kombucha) but make sure the foods you choose are naturally fermented with traditional lacto-fermentation methods.


I usually culture my own foods because I want to control the ingredients. Homemade cultured foods also are usually richer in bacteria. I always have a number of culturing projects going at the same time. Guests at my house often wonder about all the jars I have placed in warm locations throughout the house. I tell them, “These jars are my science projects.”

You may want to get started by trying kombucha. This fermented tea is made with a kombucha starter culture (scoby), tea prepared with sugar, and some vinegar and/or tea from a previous batch (starter tea). The fermented tea contains a number of vitamins, particularly B vitamins.

I get my supplies from http://www.culturesforhealth.com. When you purchase a kombucha starter culture (scoby), you will get step-by-step instructions for activating the culture and making kombucha. 

Starter culture tea, ready in 30 days

I was a little unsure about trying kombucha because you need sugar to make it. I found out the longer you ferment it, there is very little sugar remaining. In fact, a longer brew time (30 days) results in tea with a richer flavor; more bacteria; and little sugar.

Once you are hooked on kombucha tea, you will want to keep it brewing continuously. I want my kombucha to ferment for at least 21-30 days. That presents problems if you want some to drink every day. 

I started three batches of tea to try to solve the problem. One is ready to drink; another is brewing for 21-30 days; and another is activating the scoby. But if I want to drink some every day, I will need to make bigger batches in gallon-size containers. Another possibility is activating another scoby and getting another container of tea brewing.

Kombucha ready to be enjoyed

While all my culturing projects are going, I’m still harvesting veggies from my garden. Our extended summer weather has kept veggies growing and growing and growing.

I grew patty pan squash this year. It’s delicious and versatile. I made veggie slider “sandwiches” out of some. These little “sandwiches” made me feel like I was eating a real sandwich. Other veggies will work as well. I have tried eggplant, zucchini and winter squash.

Veggie slider sandwiches made from eggplant and patty pan squash

Simply, cut the vegetables into rings. Preheat the oven to 400 degrees. Arrange your veggies in a single layer on a large baking sheet, covered with parchment paper. Season the veggies with salt and pepper, drizzle with olive oil, and roast until tender (about 20 minutes). Throw on other veggies from the garden to serve alongside your “sliders”

While the veggies are cooking, prepare your sandwich ingredients. Pretty simple!

 Article, recipes contributed to:

http://www.tessadomesticdiva.com/2015/10/allergy-free-wednesday-188-2.html

 http://vegetarianmamma.com/gluten-free-fridays-party-165-find-a-new-gluten-free-recipe/

Journaling helps keep you positive; plus pumpkin pie breakfast

Sometimes the ever-present symptoms of fibromyalgia can nag away at your spirit. Pretty soon you can become just a shell of a person if you let it happen. I admit this was happening to me this summer.

Beautiful sunset actually represent out-of-control wildfire

Yes, the photo above shows a beautiful sunset but it represents an out-of-control wildfire that was burning just a short distance from where I live. The wildfire, along with others in the Northwest, created smoky, unhealthy conditions in my area. Having trouble breathing, along with my on-going symptoms, was just enough to put me over the edge in dealing with fibromyalgia.

Getting up to the mountains---a good memory of summer

It seemed as if no matter how hard I tried, my symptoms kept getting worse and worse. I started sinking into a deeper and deeper hole of "what's the point." Normally, I turn to nature and getting outdoors to boost my spirits but everything was burning up in my world.

Summer is leaving us

I have kept a daily symptom and food log for years in hopes of solving my health issues. I realized most of what I have jotted down in a way has been negative. You know---things like my stomach hurts again or I ate too many hard-to-digest foods. Yes, these notes helped explain my symptoms but I didn't feel better.

I decided to simply add a note about something positive that happened, a bright spot so to speak.

Here are some of my bright spots:

• The tomatoes in my garden are flourishing.
• A deer allowed us to camp in her spot in the mountains. She stayed nearby.
• My fur pups, Misha and Nika, are learning to be calmer walking buddies.
• Today provided a touch of autumn, a welcome change after a scorching summer. 
• The air quality has returned to green. I can see the sky. I can breathe again.

Pumpkin pie in a bowl for breakfast

Along with the positive anecdotes each day, I still keep track of a number of things that seem to keep me pointed in the right direction.

My checklist:

1. Did I chew my food into a paste before swallowing?
2. Did I stick with low fermentation, low starch foods but not too much food?
3. Did I manage my stress and take a mini-meditation break?
4. Did I eat a few servings of cultured foods such as sauerkraut, kefir, yogurt?
5. Did I drink enough water, limit my caffeine?
6. Did I salt my food enough?
7. How do I rate my digestion?
8. How do I rate my day?

Yes, summer is leaving us but I feel better each day when I read my "bright spots." And, you know, it's time for pumpkin. Why not have pumpkin pie in a bowl for breakfast?

Here's what you need for 1 serving:
1/4 cup pumpkin puree
spices such as cinnamon and nutmeg as desired
stevia, to taste
lactose-free yogurt of your choice
2 T. carrot slivers, crisped
Optional: toasted seeds or nuts, if tolerated

Here's what you do:
Mix the pumpkin puree with desired spices and sweetener. Warm in a small saucepan. Crisp the carrot slivers in the oven or in a skillet. To serve, ladle yogurt into a bowl. Top with warm pumpkin puree, carrots and other toppings.

Article contributed to:  http://www.tessadomesticdiva.com/2015/09/allergy-free-wednesday-184.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

Asian veggie noodle bowl

A hug, Nika-style

Anyone want a hug from my 100-pound malamute, Nika?

Asian veggie noodle bowl, AIP

Maybe you'd also like a nourishing bowl of veggie noodles with a little bit of Asian fusion thrown in.This dish has become my favorite "fast-food" dinner. It's filled with great flavor, easy-to-make and fills the bill for the AIP and FODMAPs diets, which I have been experimenting with in recent weeks.

Here's what you need for 2 servings:

2 medium carrots, peeled
2 medium zucchini, trimmed
 2-3 cups kale leaves
3-4 bok choy leaves with stems
handful of fresh cilantro leaves
3 green onions, only the green parts
1-2-inch piece of gingerroot (amount depends on how much you like ginger)
1+ T. coconut aminos
1+ T. olive oil or coconut oil
 salt and pepper
1 cup chicken, cut into small pieces, or use tofu, if vegetarian/vegan
1/2 cup lemon spaghetti squash sauce for topping (see recipe here: http://catsinthekitchen.blogspot.com/2014/01/zucchini-noodles-with-lemony-squash.html )

Here's what you do:

Heat a large skillet with olive oil or coconut oil. Saute chicken (or optional tofu-not allowed for AIP) pieces until cooked. Remove chicken to a bowl and keep warm.

Prepare your veggies. Julienne slice carrots, zucchini and bok choy stems, lengthwise, into long thin pieces. Cut in half. Remove kale from stems (discard stems) and chop leaves into bite-size pieces. Peel the gingerroot and julienne slice. Dice green onion (green part only for FODMAPs).

Reheat the skillet. Add more oil, if needed. Steam the kale until tender. Set aside. Next, stir fry the carrot, bok choy, zucchini and ginger until somewhat tender. Add coconut aminos and continue stir-frying until veggies are tender-crisp. Season with salt and pepper to taste. Add the chicken, the green onion pieces and cilantro and cook until heated.

Serve veggie noodles on a bed of kale in a large bowl. Top with more coconut aminos and a dollop of lemon spaghetti squash sauce which, I guess, makes this kind of a fusion meal.

Recipe contributed to: http://www.phoenixhelix.com/2014/01/22/paleo-aip-recipe-roundtable-11/

http://wholenewmom.com/traditional-tuesday/peanut-butter-choc-chip-blondies-blueberry-scones-doughnut-scones-101-ez-grain-free-snacks-grain-free-nachos/

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 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/