#GrilledCheeseSandwichDay – Cauliflower Crusted Grilled Cheese Sandwiches

Cauliflower Crusted Grilled Cheese Sandwiches


  • 1 medium head of cauliflower (raw), cut into small florets and stem removed
  • 1 large egg
  • 1/2 cup shredded Parmesan cheese
  • 1 tsp Italian herb seasoning
  • 2 thick slices of white cheddar cheese (you can also use shredded cheddar cheese)


  1. Preheat oven to 450F. Place cauliflower into food processor and pulse until crumbs about half the size of a grain of rice.
  2. Place cauliflower into large microwave safe bowl and microwave for 2 minutes.Your cauliflower should be soft and tender (and hot!).
  3. Stir cauliflower to mix up the bottom and top cauliflower. Place back into the microwave and cook for another 3 minutes.  Remove and stir again so that all the cauliflower cooks evenly.  Place back into the microwave and cook for 5 minutes. At this point, you should see the cauliflower is starting to become more dry.  Microwave for another 5 minutes.  Cauliflower should still be slightly moist to the touch, but should look dry and clumped up.
  4. Allow cauliflower to cool for a few minutes. Then add in egg and Parmesan cheese.  Stir to combine until smooth paste forms. Stir in seasoning.  Divide dough into 4 equal parts.  Place onto large baking sheet lined with parchment paper. Using your knuckles and fingers, shape into square bread slices (about 1/3 thick).  Bake cauliflower bread for about 15-18 minutes or until golden brown. Remove from oven and let cool a few minutes.
  5. Using a good spatula, carefully slide cauliflower bread off of parchment paper.Now you are ready to assemble your sandwiches.  You can do this a few different ways.  You can either cook on the stove top as you would normally cook a grilled cheese. You can also place sandwiches into toaster oven and broil for several minutes (5-10) until cheese is completely melted and bread is to toasty.  If you don’t own a toaster oven, you can also do this in the oven.

Recipe and Photo Credit: Kirbie’s Cravings



Banana Bread


1 tsp butter

2 large ripe bananas

1/2 cup plain Greek yogurt

1 tsp vanilla extract

3 1/2 tbsp coconut oil

1/2 cup oat flour, whole grain

1 cup whole wheat flour

1 tsp baking soda

1/2 tsp cinnamon

1/2 cup coconut sugar


  1. Preheat oven to 325° F
  2. Rub the inside of a bread pan with butter. Add 1 teaspoon of flour and tilt the pan, allowing the flour to cover the entire interior. The flour will stick to the buttered surface. Invert the pan over the sink and tap it gently with your hand to remove any excess flour.
  3. Place bananas in a large bowl and mash well with a fork. Add eggs, Greek yogurt, vanilla and coconut oil, stirring to combine.
  4. In a medium bowl, combine dry ingredients. Add to banana mixture, stirring until just combined. Spoon into pan and smooth out.
  5. Place in the oven for 40-50 minutes or until a toothpick inserted into the center comes out clean.
  6. Feel free to top with nuts/seed of choice and pair with a yummy turmeric latte!

Credit: Olivia Harty, B.Sc. Nutrition and Dietetics


#PancakeTuesday – Paleo Pancakes

Paleo Pancakes


– 1 banana

– 1 cup almond flour

– 1/2 tsp baking powder

– 1 egg

– 1 tsp. coconut oil

– 1-2 tbsp. almond milk

– salt and cinnamon to taste


  1. Mash the banana in a bowl and top with desired amount of cinnamon.
  2. Add the wet ingredients to the banana bowl and mix together.
  3. Add in the dry ingredients and mix together to make your batter.
  4. Heat some coconut oil in a skillet on medium heat. Drop the pancake mixture onto the skillet and cover with a lid to make them nice and fluffy.
  5. Once all batter is cooked, top with raw maple syrup, coconut flakes, fruit, nuts, seeds, whatever your stomach desires!

Credit: Olivia Harty, B.Sc. Nutrition and Dietetics

#NationalPizzaDay – Coconut Flour Pizza Crust

Coconut Flour Pizza Crust


– 1/4 cup + 2 tbsp. coconut flour

– 1/4 cup coconut oil

– 3 eggs

– 1 tsp honey

– 1 tsp baking powder

– 1/4 tsp salt


  1. Preheat oven to 350 degrees F
  2. Line a pizza sheet with parchment paper
  3. Mix together the wet ingredients in another bowl and the dry ingredients in another
  4. Combine the wet and dry ingredients
  5. Roll batter onto parchment paper until about 1/2-3/4 inch thick
  6. Bake for 20 minutes
  7. Take the crust out and top with favorite ingredients
  8. place back in the oven and bake for 2-3 minutes or until cheese is melted


Credit: Olivia Harty, B.Sc. Nutrition and Dietetics



#NationalChocolateCakeDay – Chocolate & Coconut Mug Cake

Chocolate & Coconut Mug Cake

 Ingredients (makes 1 serving)

  • 2 heaping tbsp almond flour (16 g / 0.6 oz)
  • 2 tbsp shredded, unsweetened coconut (12 g/ 0.4 oz)
  • 1 tbsp raw cocoa powder, unsweetened (5 g / 0.2 oz)
  • ⅛ tsp baking soda
  • 2 tbsp of a healthy low-carb sweetener
  • 1 large egg, free-range or organic
  • 1 tbsp extra virgin coconut oil or butter, melted
  • 3-5 drops liquid stevia
  • Optional: 2 tbsp whipped cream, coconut milk or sour cream


  1. Place all the dry ingredients in a mug or a ramekin and combine well (or use the ingredients based on allergy preferences).
  2. Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds.
    For egg-free: Add coconut milk instead of the egg.
  3. When done, you can optionally top the mug cake with whipped cream, sour cream or creamed coconut milk.

Recipe and Photo Credit: Martina Slajerova


#NationalPeanutButterDay – How to Make The Best Homemade Peanut Butter

How to Make The Best Homemade Peanut Butter

PREP 10mins

COOK 10mins

TOTAL 20mins

Makes approximately 1 1/4 cups or 20 (1 tablespoon) servings


Basic Peanut Butter

2 cups (300 grams) unsalted shelled peanuts

1/4 to 3/4 teaspoon kosher salt

1 to 2 teaspoons honey

1 to 3 teaspoons peanut or vegetable oil, if needed


Almond Peanut Butter

1 cup (150 grams) unsalted shelled peanuts

1 cup (150 grams) unsalted whole almonds

1/4 to 3/4 teaspoon kosher salt

1 to 2 teaspoons honey

1 to 3 teaspoons peanut or vegetable oil, if needed


Chocolate Peanut Butter

2 cups (300 grams) unsalted shelled peanuts

1/2 teaspoon kosher salt

2 tablespoons peanut oil or vegetable oil, plus more as needed

1/2 cup (45 grams) unsweetened cocoa powder

1 1/2 cups (170 grams) powdered sugar



Roast Nuts

Heat oven to 350 degrees F. Add the nuts to a round or square cake pan (or rimmed baking sheet). Roast nuts for 3 minutes, shake pan then roast another 3 to 5 minutes or until the nuts are lightly browned and smell nutty (careful, they can burn quickly). Let cool until you can handle them.


Basic Peanut Butter

If you are making crunchy peanut butter, add 1/3 cup of the roasted peanuts to the bowl of a food processor. Pulse 6 to 8 times, or until the peanuts are chopped into very small pieces. Transfer chopped peanuts to a bowl and reserve for later.

Add the roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until the peanut butter is shiny and smooth. Add your desired amount of salt and honey then process until combined. (We add 1/2 teaspoon of salt and 1 1/2 teaspoons of honey). Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it. For crunchy peanut butter,  stir in the reserved peanuts.


Almond Peanut Butter

Add nuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add your desired amount of salt and honey then process until combined. (We add 1/2 teaspoon of salt and 1 1/2 teaspoons of honey). Check the consistency, if it seems too thick or dry, add oil, a teaspoon at a time, until you are happy with it.


Chocolate Peanut Butter

Add the roasted peanuts to the bowl of a food processor. Process 1 minute then scrape sides of bowl with a rubber spatula. Process another 2 to 3 minutes until shiny and smooth. Add salt, oil, cocoa powder, and the powdered sugar then process another minute until blended and shiny. Check the consistency, if it seems too thick, add oil, a teaspoon at a time, until you are happy with it.


Nutrition Per Serving: Serving Size 1 tablespoon / Calories 95 / Protein 3 g / Carbohydrate 3 g / Dietary Fiber 1 g / Total Sugars 1 g / Total Fat 8 g / Saturated Fat 1 g / Cholesterol 0 mg


Recipe and Photo Credit: Adam and Joanne Gallagher




#NationalPieDay – Lazy Man Paleo Faux-Apple Pie

Lazy Man Paleo Faux-Apple Pie

Serves: 2-4


  • 4-5 medium sized apples, rinsed + sliced
  • 2 Tbsp. melted coconut oil or butter
  • ½ a lemon’s worth of juice
  • 1 tsp. cinnamon
  • 1 tsp. vanilla extract
  • ½ tsp. nutmeg
  • pinch of salt


  1. Pre-heat your oven to 375{F}
  2. Give your apples a rinse and then slice it up using your favorite method.
  3. Place your apple slices in the bowl along with your melted fat, lemon juice and spices, vanilla and pinch of salt.
  4. Give it all a really good mix and then put it all in a pie dish!
    Or a baking dish, whatever you have handy will work!
  5. Bake for 25-35 minutes until the apples are soft / fork tender.
  6. Let it cool for a few minutes and serve!

Recipe and Photo Credit: Paleo on a Budget

#CheeseLoversDay: Healthy Mac & Cheese!

Butternut Squash Mac ‘n Cheese

Yield 3 to 4 servings

Prep time: 15 Minutes

Cook time: 45 Minutes

Total time: 1 Hour


For the butternut squash:

  • 1 large or 2 medium (2 to 3 pounds total) butternut squash, halved and seeded*
  • Grapeseed or sunflower oil
  • Fine sea salt
  • Freshly ground black pepper

For the cheese sauce:

  • 1 cup (180 g) roasted butternut squash
  • 1 tablespoon (14 g) vegan butter**
  • 3/4 cup (180 mL) unsweetened and unflavoured almond milk
  • 1 tablespoon (12 g) potato starch or cornstarch
  • 1/4 cup (20 g) nutritional yeast, or more to taste
  • 2 teaspoons (10 mL) Dijon mustard
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 tablespoon (15 mL) fresh lemon juice, or more to taste
  • 1/2 to 3/4 teaspoon fine sea salt, to taste
  • Freshly ground black pepper, to taste
  • 2 to 3 teaspoons (10 to 15 mL) chickpea miso (or other light miso), to taste

For the pasta:

  • 8 ounces (340 g) macaroni, mini shell, or rotini pasta (use gluten-free, if desired)
  • Mix-ins of choice (e.g., cooked squash, kale, spinach, broccoli, peas, etc.)


  1. Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper. Lightly spray or brush the oil onto the orange flesh of each squash half. Garnish with salt and pepper. Place the halves cut-side down on the baking sheet. Roast for about 35 to 50 minutes, uncovered, until a fork or knife easily slides through the squash. The skin will be lightly browned and the squash may be brown in some spots (which only adds to the flavour).
  2. When there are about 20 minutes left of the squash’s roasting time, cook the pasta according to the package directions. Drain.
  3. After the squash is finished cooking, flip it flesh-side up and let it cool for 10 minutes or so before handling.
  4. Into a blender, add the cheese sauce ingredients (butter, milk, starch, nutritional yeast, Dijon, garlic and onion powder, lemon juice, salt, pepper, and miso) along with 1 lightly packed cup of the roasted squash (simply spoon it out of the skin and measure). Blend on high until smooth.
  5. Add the cooked and drained pasta back into the pot and stir in all of the cheese sauce. Chop the leftover squash into small cubes, scoop the cubes out of the skin, and add them into the pot (along with any other mix-ins you like). Heat over medium and stir until thickened. Add more salt and pepper to taste (and more lemon juice if you want a bit more brightness). Serve immediately.

Recipe and Photo Credit: Oh She Glows

#NationalPopcornDay: Spirulina Popcorn

Spirulina Popcorn


  • Makes about 3 cups
  • ¼ cup non-GMO popping corn
  • 1 tablespoon + ¼ cup olive oil
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon spirulina
  • 3 tablespoon nutritional yeast
  • ½ teaspoon flaky sea salt
  • ⅛ teaspoon cayenne
  1. Heat 1 tablespoon of the olive oil in a large metal pasta pot (or similar) over medium-high heat.
  2. Add two corn kernels, cover with the lid leaving it slightly ajar, and cook until the kernels pop.
  3. Add the ¼ cup of corn and cook with the lid slightly ajar, shaking the pot every 30 seconds or so, until almost all of the corn has popped (you’ll know because there will suddenly be much longer breaks between popping sounds). Cover with the lid and turn off the heat while you prepare the seasoning.
  4. Combine the remaining 3 tablespoons olive oil, garlic powder, onion powder, spirulina, nutritional yeast, sea salt, and cayenne in a large bowl and mix together with a rubber spatula.
  5. Add the popped corn and toss with the spatula (or your hands) to evenly distribute the seasoning.


Recipe and Photo Credit: Goop


#NationalShortbreadDay – Healthy Shortbread Cookies

Love at first bite! These buttery Shortbread Cookies are so delicious, you’d never know they are sugar free, gluten free, dairy free, and vegan!


Prep Time: 30 minutes

Cook Time: 12 minutes

Total Time: 45 minutes

Fat per serving: 9g

Calories per serving: 130


  • 180g (1½ cups) Oat Flour
  • 96g (½ cup) Granulated Erythritol
  • 1 tsp Double-Acting Baking Powder
  • ¼ tsp Salt
  • 112g (½ cup) Coconut Oil, melted
  • 60g (¼ cup) Unsweetened Vanilla Almond Milk, room temperature
  • 2 tsp Vanilla Extract
  • 2 tsp Natural Butter Flavor
  • 1 tsp Stevia Extract


  1. Preheat your oven to 350 degrees Fahrenheit.
  2. In a small bowl, whisk together the oat flour, erythritol, baking powder, and salt.
  3. In a stand mixer bowl with beater attachment, add the coconut oil, almond milk, vanilla extract, butter flavor, and stevia extract.  Mix on low speed until completely mixed.
  4. Dump the dry ingredients into the stand mixer and mix until completely mixed.  Cover the bowl and refrigerate for 1 hour.
  5. Roll ⅓ of the dough in between two silicone baking sheets until ~⅛” thick.  Use a 2″ circle cookie cutter to punch circles into the dough.  Peel away the dough surrounding the circle shapes, putting the dough back into the stand mixer bowl, and transfer the silicone sheet with the circles onto a cookie tray.
  6. Bake for ~12 minutes, or until the cookies are golden brown around the edges.  Carefully transfer the silicone sheet onto your counter or a wire cooling rack to cool completely (the cookies will be soft out of the oven, but will firm up as they cool).  Keep re-rolling the dough and baking until all the dough is used up.


To store, keep cookies in an airtight container at room temperature for up to 3 days.

Recipe Credit: Desserts with Benefits