Herbed Mashed Cauliflower

(Gluten free, dairy free, low carb)
Serves 4-6

1 head cauliflower
2 tablespoons extra virgin olive oil
1/2 onion
1 tablespoon fresh thyme
1 tablespoon fresh rosemary
1 tablespoon minced garlic
1 teaspoon ground black pepper
1 teaspoon coarse sea salt

1.Wash cauliflower and cut into florets.
2.Steam cauliflower in a large pot until soft (about 15 minutes).
3.Heat half the olive oil in a nonstick frying pan over medium heat.
4.Chop the onion, thyme and rosemary.
5.Sauté onion, garlic, and herbs until onion is translucent.
6.Season with salt and pepper to taste.
7.Place steamed cauliflower into a high-speed blender or food processor.
8.Add the sautéed onion, garlic, and herbs, along with the remaining olive oil.
9.Process until smooth.

In this recipe: Cauliflower is rich in Vitamin C, Vitamin K, Vitamin B6, Folate, minerals and fiber. It is a great low carb alternative to rice and potatoes

Roasted Brussels Sprouts & Bacon
1½ pounds Brussels sprouts
2-3 tablespoons coconut oil (or fat of your choice)
Sea salt and pepper
4 bacon slices, diced (nitrate free)
1 tsp Aged balsamic vinegar

Steam brussels spouts in water until jut softened. Drain and remove brussel spouts and sautee in frying pan with coconut oil, cooked bacon, balsamic and brussel spouts. Cook for a few minutes until browned. Remove and season with salt and pepper.

Apple Walnut Stuffed Acorn Squash
PREP TIME 5 mins COOK TIME 50 mins TOTAL TIME 55 mins

Serves: 2-4


1 acorn squash, halved and seeds scooped out
1 apple peeled, cored and chopped (I use Cortland or McIntosh)
2 teaspoons fresh lemon juice
2 tablespoons olive oil, organic butter or Ghee
¼ cup chopped walnuts
1 teaspoon cinnamon
½ teaspoon coarse salt
Pinch of nutmeg
1 tsp raw honey or maple syrup


  1. Preheat oven to 400 degrees F. Place squash cut side down in a baking dish. Pour in enough boiling water to reach a ½-inch depth. Bake for 20 minutes. Discard water and flip squash over to be cut side up. Leave the oven on.
    2. While squash is baking, combine chopped apple in a small bowl with 1 tablespoon of melted butter, the lemon juice, zest, walnuts and brown sugar. In another small bowl, combine cinnamon, salt, honey, and nutmeg.
    3. Brush squash with remaining 1 tablespoon of butter and sprinkle with the cinnamon mixture to cover (you may not use it all). Fill the squash halves with the apple mixture and sprinkle with additional cinnamon mixture. Pour ½ cup water in the bottom of the baking dish (to prevent the juices that ooze out from burning and sticking).
    4. Bake for 25-30 minutes, until the apples are tender and everything is golden brown. Serve immediately, drizzled with any pan juices.

For the seeds:

Put on a cookie sheet, sprinkle with any of the following: sea salt, cayenne, Adobo seasoning, garlic powder. Bake at 350 degrees for 10-12 min until crisp.

Best Paleo Stuffing (Gluten-Free, Grain-Free)

A healthy paleo stuffing recipe that makes the perfect side dish for chicken or turkey. Ideal for Thanksgiving! Gluten and grain free.


  • 2 tablespoons ghee or avocado oil or refined coconut oil
  • 3 cups onion diced
  • 2 cups celery diced
  • 1 cup mushrooms diced
  • 1 cup apple cored and diced
  • ¼ cup dried cranberries or dates, chopped
  • ¼ cup flat-leaf parsley chopped
  • 4 teaspoons poultry seasoning
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 cups almond flour
  • 3 eggs whisked


  1. Preheat oven to 350º F.
  2. Heat ghee or oil in a large cast-iron or oven-proof skillet over medium heat. Add onion, celery, apple, mushrooms, cranberries or dates, parsley, poultry seasoning, salt, and pepper. Sauté until very soft, about 7 minutes.
  3. Remove from heat. Keep in oven-proof skillet or transfer to 9×9″ baking dish. Stir in almond flour and mix well. Add the whisked eggs and stir well. Bake for 45 minutes to 1 hour, or until browned on top.

Savory Mashed Sweet Potatoes


  • 7 medium sweet potatoes, diced into 1inch cubes
  • 2 teaspoons of sea salt divided
  • Black pepper to taste
  • 1/3 cup of minced green onion
  • 1/3 cup of fresh minced parsley
  • 1 clove of garlic minced
  • 1/4 cup organic sour cream – for dairy free use Forager Organic Dairy Free Sour Cream
  • 3 tablespoons of pasture butter (I use Kerrygold or Organic Valley) – for dairy free use good quality olive oil


  1. Add cubed sweet potato to a pot and cover with water. Add 1 teaspoon of the salt and bring to a simmer.
  2. Turn heat down if necessary and continue to simmer for about 12 minutes or until tender.
  3. Drain and mash
  4. Stir in parsley, green onion and garlic.
  5. Stir in the sour cream, butter, remaining teaspoon of salt and pepper to taste.

In this recipe:

Sweet Potatoes are an excellent source of Vitamin A, important for immune function, vision, growth and development and epithelial integrity. They are also a good source Vitamin C, B6, iron, magnesium and fiber.

Recipe courtesy of Chris Frisch

Nutritional Therapy Practitioner at Healthcare Complete