What You Need:

• 1 1/4 Cup cassava flour 
• 1 Cup Arrow Root Flour
• 1/2 teaspoon baking soda
• 1/4 tsp of salt
•  1 tablespoon avocado oil
• 1/4 cup coconut or goat milk yogurt
• 1 tsp apple cider vinegar
• 1/2 cup filtered water 
•  1/4 Tsp Chili powder

What To Do Next:

1. Pre heat your oven to 400 degrees.
2. Place parchment paper on your cookie sheet (with edges) and set it aside.
3.  In a pan toast your cassava and arrowroot flour together over a low to medium flame, before you add your ingredients
4. Allow your flours to cool before you add your ingredients
5. Once they've cooled remove the flours from your pan and place them in a bowl. Sift the flours, baking soda, salt and chili powder, mix well!
6. Next slowly mix in your yogurt, 1 tbsp oil, vinegar and mix together.
7. Then add in your water. (Note - your batter will come out more liquid. Not your typical bread batter.) No worries, it's ok.
8. Pour your batter onto the parchment coated cookie sheet. Shake the batter around until it takes the shape of your cookie sheet. It will create a thin sheet of "water dough". Make sure there are no folds in your parchment paper. If so your bread will have cracks.
9. Place your soupy dough in the oven and cook for 18-20 minutes. 
10. Your dough will be golden brown on the underside. To make it golden on the top side, place another sheet of parchment paper on top. Flip your dough and cook for another 5 minutes. 
11. The picture above is browned on one side. That's the side you see in the picture.
12. Take your bread out of the oven and use a pizza cutter to slice your dough into 4 squares.
13. Feel free to top your flat bread with whatever you want. 
14. I divided 1/2 of an avocado and topped 3  flat bread squares.
15.  Topped the avocado with 1 whole egg per slice of flat bread.

Enjoy!

I modified a Naan Bread recipe I found on cottercrunch.com . The original Casssava Naan Bread recipe can be found on www.cottercrunch.com

I'm an impatient and lazy cook. I always follow the path of least resistance. I look for the recipe with the least mount of  ingredients. The fewer the steps to get to my cooked meal, the better. :)

This is one of my favorite pizza recipes. I found the original recipe on mommypotamus.com and modified it to suit my non-dairy and gluten free meal plan.

This recipe makes two 10" pies. 

Ingredients

• 1 ½ cups cassava flour
• 1 cup arrowroot (or flour)
• 2 tsp iodized sea salt
• 1 tsp Trader Joe's Onion Salt Mix
• 1/2 Tsp on black pepper
• 2 eggs
• ½ cup olive or avocado oil (plus more for oiling dough)
• 1 cup water + a few Tbsp of water if the dough is a little crumbly (less than a 1/4 cup)

Instructions

• Preheat your oven to 425°F and place two baking sheet/pizza stones inside. (If you just have one you can bake the crusts separately.)
• Combine dry ingredients in a medium mixing bowl.
• Add wet ingredients and mix well. Allow dough to sit for about 5 minutes to allow it to firm up a little.
• Coat your hands in olive oil, then scoop up the dough and divide it in half. Form one half into a ball. Place it on parchment paper and press it into the form of a 10 inch crust with your hands. Do the same with the second half or freeze it.
• Slide the baking sheet/pizza stones under the parchment paper/crust and bake for 12-15 minutes,
• Then remove and add toppings. Return to the oven and bake until the cheese is melted. 
• Remove from oven slice and eat. 
• Enjoy

My Favorite Toppings
*Almond Mozzarella Cheese
Kale &*Cheese (photo above)
*Cheese and Mushrooms

​*Dairy Alternative

This quick and delicious Blondie recipe is one you want to always have on hand when your sweet tooth is rearing "its ugly head".

You can use sweet potatoes or yams. I have used both. I use the sweet potatoes when I need a little something sweet. I use the Yams when my sweet tooth is out of control. ;)

​​
What You'll Need:
​
Coconut Oil or Avocado oil to grease your pa
1/3 cup coconut oil, softened but not melted
4 Tbsp of Monk Fruit Sweetener
1 cup of yam puree (from baked Yams)
1 cup coconut milk
2 omega-3 or pastured eggs 
2 cups blanched almond flour
3 Tbsp coconut flour
1 tsp cinnamon
1/2 tsp vanilla extract
1/2 tsp iodized sea salt

PThis cake is lovely, with it's velvety, chocolaty, rich, fuge-like texture. It will make you question whether it's truly a "healthy" cake. 
I found this hidden treasure on www.iquitsugar.com .

What You'll Need:

• 2 large beetroot, washed and grated raw.
• 2 eggs.
• 1/4 teaspoon pure vanilla extract .
• 1 teaspoon cinnamon.
• Pinch of sea salt.
• 1 1/2 cup almond meal.
• 4 tablespoons raw cacao powder.
• 3 tablespoons coconut oil.
• 1/8 teaspoon stevia extract

What To Do Next:
 
1. Preheat oven to 180ºC/350ºF and line a cake pan with parachment paper.

2. Blend all ingredients (in a blender or with a stick blender or food processor) until it’s a smooth batter, then pour in to cake tin.

3. Bake for 45 minutes.

4. Poke the center of the cake with a knife . If it comes out clean it's ready. If not, cook for another
15 minutes.

​Enjoy!

These golden beauties are as delicious as they look. I've added Cauliflower Tots my favorite "comfort food" list.

What You'll Need:

• ​1 bag of cauliflower rice
• 1 large egg
• 1/4 cup small diced onion
• ​1 clove of garlic, minced​
• 1/2 cup cassava flour (toasted)
• 1/4 cup almond meal
• 1/2 cup minced kale no stems
  
• 1/2 teaspoon black pepper
• 1/2 teaspoon yacon syrup or local honey
• 1/4 cup nutritional yeast
• 1/2 teaspoon iodized salt
• 1 tablespoon of parsley
• (optional) hot sauce for dipping

What To Do Next:

1.) Preheat the oven to 400°F.

2.) Line a baking sheet with parchment paper and coat with a thin layer of oil and set aside.

3.) In the working bowl of your food processor (using an s-blade) or blender. Blend all the ingredients together.until thoroughly combined. (The mixture should be roughly the consistency of "gritty" mashed potatoes.)

4.) Scoop about one and a half tablespoons of mix and gently press between your hands to form a tater tot shape. Wash your hands between every tot to prevent sticking. Place the tots on the baking sheet, evenly spaced.

5.) Bake the tots for about 20 minutes or until golden brown.

6.) Serve with hot sauce, if desired.

I love food and I love to eat! Unfortunately, the older I get the more food allergies I develop. I love potato salad but I can't eat potato salad until now. Fortunately, I found this recipe on the Plant Paradox website. It's delicious satisfying and packs a crunch (due to celery and red onions). It's  the ultimate healhy comfort food".
​
Enjoy!

What You'll Need

• 1 head cauliflower, cut into bite-sized florets and steamed until tender 
  
• 2 turnips, peeled, quartered, and steamed until tender
  
• 4 hard-boiled omega-3 eggs, chopped (omit if vegan)
  
• 2 ribs celery, minced
  
• 1 red onion, minced
  
• ¼ cup minced dill
  
• ¼ cup minced parsley
  
• 2 Tbsp apple cider vinegar
  
• 1 ½ cups unsweetened coconut yogurt
  
• 1 Tbsp yellow mustard
  
• 1 tsp celery seeds
  
• ½ tsp black pepper
  
• ½ tsp sea salt
  
• Juice of ½ lemon

What You Do Next:

• In a large bowl, gently toss together your steamed cauliflower, steamed turnips, eggs, celery, onion, dill, and parsley. Set the mix aside.
• In another bowl, whisk together the vinegar, mayo or yogurt, mustard, celery seeds, black pepper, sea salt, and lemon juice to make a thick dressing.
• Next, fold the dressing in with the vegetable mix until your veggies are evenly coated — if needed, add a little water or coconut milk to thin it out. And then, it’s ready 

As you know, my favorite pastime, off the mat, is cooking. I search the nebulous internet for delicious gut healthy, gluten-free, grain-free, dairy-free, lectin-free meals and desserts I can tryout and share with you. Sometimes, I like to find not-so-healthy recipes and convert them to delicious, high protein & fiber rich healthy meals.

Today, I struck gold! I found this delicious keto friendly, lectin-free recipe in the Plant Paradox Cook Book. I hope you enjoy it as much as I do.

Ingredients:
1 cup of unsweetened (full fat) coconut milk
1/2 cup of avocado oil
1 teaspoon of iodized sea salt
2 cups of cassava flour
2 large omega-3 or pastured eggs or Vegan Eggs
1 cup of nutritional yeast

1.) Preheat your oven to 450 f.

2.) Line 2 baking sheets with parchment paper or use silicone baking mats.

3.) Place milk, oil. an salt in a medium sauce pan. Bring to a simmer over medium heat, stirring occasionally. Remove from heat when big bubbles start to form.

4.) Add the cassava flour to the saucepan and stir with a spoon until mixture is well combined. A gelatinous dough will begin to form.

5.) Place dough in a mixer or beat by hand (that's a 10 -15 minute workout by hand) until the dough appears smooth and is cool enough that you can touch it comfortably.

6.) Add in the eggs (one at a time). Make sure the 1st egg is fully incorporated into the dough before you add in the second egg.

7.) Add in nutritional yeast. The dough will be sticky. The texture will be softer than cookie dough but stiffer than cake batter.

8.) Scoop the dough with a small ice cream scoop and place on the baking sheets, space them evenly. (approx. 12 per sheet). Dip ice cream scoop in a bowl of water between scoops to keep dough form sticking,

9.)Place baking sheet in the oven and reduce heat to 350 f. Bake for 15 minutes, then rotate the baking sheets.

10.) Bake for an additional 10 to 15 minutes, until bread is golden. Remove from oven and cool for a few minutes before serving.

This bread is high in gut healthy resistant starch. Contains healthy fats and 12.6 grams of protien.

Enjoy!

Wall Ball Scissor Kicks are the dynamic sibling to the Splits.  Not only does this ball variation develop tone legs but it increases mobility in your hips, chisels your abs, improves joint strength and stability. This exercise is the perfect combination of strength, flexibility and balance.

This exercise is challenging but so worth it. Here's how you do it:

Equipment:
A ball (any size. hint: a larger ball is easier smaller ball is harder) So start big and work your way down your smallest ball.

The Exercise
1.) Lie on your back with your head close to a wall, your knees bent and feet flat on the ground.

2.) As you hold on to your ball with your arms extended press the ball onto the wall.

3.) Keep your hands on the ball as you lift your feet and tuck your knee to your chest.

4.) Keep your lower back on to the ground as you lift your legs and press them on to the ball

5.) Your abs are super tight, legs super straight at all times, your arms are resting at your side - pressing it the ground and your tailbone is raise up slightly off the ground.

6.) Keep your chin down. Your legs close together.

7.) Alternate dropping one leg off the ball without compromising your lower back. 

8.) Your lower back must stay on the ground throughout your sets. Both legs must stay straight.

9.) I recommend 3 sets of 20 to 30 reps/set.

Enjoy!

Splits are the best hip mobility exercise. This exercise can be modified to fit any fitness level.

1.) Place a towel or pad under your knee and kneel on it close to the wall with your toes pressing into the floor and wall simultaniously.

2.) Place a glider under your front heel with your ties pointed.

3.) Tighten your belly and brace your abs and belly, like your putting on a tight pair of jeans. push off of your back foot and glide your entire hip forward.

4.) Keep your torso lifted, your hips even on both sides and look straight ahead. Reach the arms out and to help maintain your balance.

5.) Once you have gone as far as  you can, keeping your hips even, drag your whole body back to your starting position. Repeat at least 3 sets of 5 to 10 reps.

Enjoy.

This months core challenge is a smoker. Yes, it will give you lovely arms and tone abs but get ready to work ladies! Here's the set up:

1.) Get on your hands and knees

2.) Place your forearms on the ground with elbows under the shoulders and wrist in line with the elbows.

3.) Walk your legs out so you are in a forearm plank. A good forearm plank with your hips in line with your shoulders, belly pulled in, ribs closed and booty squeezed tight.

4.) Start to walk your feet toward your head, making your hips the highest point of your body. ( you will look like an upside down V, just like Alex in the above video).

5.) Keep looking at your feet, and push shoulder blades down and away from your ears.

6.) Inhale begin to slowly slide your whole body forward until you can drop your nose between your thumbs then exhale and push your self back to your original position.

7.) Repeat this move 5-10 times per set. Do 3-5 sets.

Have fun with it. :)