Apple Crisp


5 Organic Apples peeled and sliced (I used royal gala)

2 tbsp. coconut oil or ghee, divided

1 cup chopped pecans or walnuts (or both)

1/2 cup Almond Meal

2 tsp cinnamon divided

4 tbsp maple syrup divided

Sprinkle of Pink Himalayan Sea Salt

Preheat oven to 350 degrees.

Preheat a pan on medium-high, melt 2 tbsp coconut oil. Place 1 tbsp melted coconut oil in a bowl to use later. Place the peeled and sliced apples in the heated pan with the remaining coconut oil. Sprinkle with 1 tsp of cinnamon and sautee until soft. Once soft you can pour 2 tbsp maple syrup in with them.

Meanwhile, place chopped nuts, almond meal, 1 tsp cinnamon and 2 tbsp maple syrup in the same bowl you put the melted coconut oil in. Stir to combine.

Once the apples have softened and released some of their juices place them in an oven safe dish and cover with the nut mixture. Sprinkle with pink Himalayan sea salt and bake for 45 minutes. Once again, my oven sucks… so please use your judgment when baking the apple crisp. If it looks like its starting to burn at 35 minutes take it out.




Sweet Potato Buns

My computer has been in and out of the shop since the beginning of December so I haven’t been posting.

Today I have been working on my sweet potato bun recipe. I made these a lot last summer when we had BBQs.  My husband basically lives on hamburgers in the summer so I had to figure out an easy way of eating them (lettuce buns just don’t seem to be the same…). I’ve found many recipes for sweet potato “pancakes” and this one in particular from Dawn of Paleo that I used for a while:

But I played with this recipe a lot and found that if you puree the sweet potatoes and bake them they stick together perfectly. I’ve even made them in huge batches and frozen them to use later. My husband even prefers them to use for his burgers over regular buns!

Here’s the recipe!

Preheat oven to 350 degrees.

Use 2 medium sweet potatoes


Peel them and grate them either using a grater or a food processor.


This should yield about 6 cups of shredded sweet potatoes. Add 6 large eggs, 1/4 cup coconut oil and pulse a few times.


In a bowl, mix together 1/4 cup coconut flour, 1 tsp sea salt, 1 tsp pepper, 1 tsp paprika and 1 tsp rosemary (really you can use what ever spices you want, sometimes I add cayenne pepper to make them spicy). Add to the food processor and pulse a few times again.


It should be mushy, not liquidy or chunky.


Place a large spoonful on parchment paper lined baking sheets and shape into round buns and flatten a bit. It should make about 12 (6 buns total).

Bake at 350 for 30 minutes, then flip them, and bake for another 30 minutes.


You can use them for hamburgers, breakfast sandwiches, pulled pork, whatever! yum yum yum.

21 Sugarless Days

Well. Here we are. I finished off the 21 days with a huge salad with grilled chicken and avocado.

When I started eating “paleo” cold turkey last winter I saw major differences right away. I had everything from the withdrawals in the first week (intense headaches, fatigue and sore all over),  but eventually saw weight loss, better skin, headache improvements, better immune system and even better nails. Perhaps because I saw such differences when I made those changes I thought that I would see even more improvements with the 21 Day Sugar Detox. I believe I set my hopes too high and wound up disappointed. I also believe that my stress levels were too high during the 21 days and I worked way too much so I didn’t see any differences in my sleep (my sleep patterns are way off) or acne.

However, I’d like to be positive about this. Due to the amount that I worked and the sleep that I lacked I’d like to think how much worse off I might have been if I had been eating sugar. I didn’t get sick in the height of the flu season, when many other people in my workplace (a HOSPITAL) were getting sick. Okay I might be jinxing myself now.

I did learn a lot about my diet in these 21 days. I probably don’t eat nearly enough vegetables. Yes I had a lot of salads and squash, but I could definitely do with a wider variety of vegetables and more of them. I eat a heck of a lot of eggs and bacon. But also staying positive, I eat probably 100% more vegetables than I ate this time last year.

I decided to do the detox in November because I thought there would be less temptation. But in hindsight I believe that the spring or summer might be a better time to do the 21 DSD. Much more fresh and local produce, farmer’s markets and likely cheaper as well.

In any case, It’s over now. I may try the detox again next summer or spring. It was a learning opportunity and I love experimenting with new recipes and different ingredients. The 21 Day Sugar Detox book by Diane Sanfilippo was very helpful and I made many of the recipes from the book that will now become regulars in my meal rotation.

Day 19 of the 21 DSD

It’s funny how you learn from your mistakes… on day 18 I thought I had enough food to get me through my night shift, how wrong was I. I was starving by 4 am. So for Day 19 I decided to skim through the 21 DSD book and see what recipes I hadn’t tried yet and make something based on what I had in my kitchen.

For breakfast I made the root vegetable hash from the 21 Day Sugar Detox book by Diane Sanfilippo, and oh my goodness this was so good. As I mentionned before, one of the things I missed the most about the detox is sweet potatoes. Mainly because I ate them as a side dish almost every day, in particular as a sweet potato hash with my eggs and spinach. I can’t believe I hadn’t discovered this before day 19. Or perhaps I had but thought it wouldn’t be food? I didn’t have any parsnips but I did have some rutabaga so I grated up the rutabaga and carrots and cooked them in a frying pan with coconut oil. I added some cooked chopped up organic merguez sausage (spicy!) and added a green pepper ring fried egg on top. This might be a new favourite of mine! (picture to come).


For lunch I had leftover Tomato Basil Quiche with Bacon and Spinach and for supper I had roasted brussel sprouts with 2 of the merguez sausages (From Quebec) with some of the root vegetable hash. I’m always so happy when trying something new turns out to be so delicious :). And for snacks I had a green tip banana with almond butter and a nutty baked apple (too much fruit intake for the 21 DSD, oh well, I was hungry).

Only 2 more days to go 🙂

Day 17 of the 21 DSD

Finally the cravings have subsided… only a few more days left. I’m getting used to drinking lemon water and ginger green tea instead of orange juice and coffee with stevia. I only have the weekend left and I will have survived!

Day 17 Meal Plan

Breakfast: Spinach scrambled eggs with leftover apple sausages

Lunch:  Baked Chicken with Roasted Butternut Squash



Supper: Beef Burger patty with sweet potato pancake bun with avocado salsa

Snacks: 21 day sugar detox herb crackers with avocado salsa, green tea


Delicious Almond butter banana muffins


Recipe: Preheat oven to 350 degrees

2 large green bananas

4 large eggs

1/2 cup almond butter

1/4 cup melted coconut oil

2 tbsp full fat  coconut milk

1/4 cup coconut flour

1/4 cup almond flour

1 tbsp raw organic cocoa powder

1 tsp cinnamon

1 tsp baking soda

1 tsp baking powder

Combine all the wet ingredients in a food processor or in a mixing bowl with a hand mixer.  Once they are blended well add in the dry ingredients.

Place your baking cups in the muffin tin and fill each muffin tin about 1/2 and sprinkle unsweetened shredded coconut and slivered almonds on top. Bake for 30-35 minutes.

This recipe is based on the amazing banana bread recipe from Civilized Caveman blog.

Day 14,15,16 of the 21 DSD

No, I have not given up on the 21 day sugar detox! I was just so incredibly busy (once again picked up overtime) that I did not have time to post.

Day 14 marked the end of two weeks and only one week left of the detox! I’m not even going to pretend that I remember what I ate over the last three days… but I do remember what I made thanks to my handy instagram account.

I don’t think the last three days were particularly hard. Perhaps because I was too busy to really be focusing on the detox or perhaps because after two weeks it becomes more part of your daily schedule. The cravings over the weekend had been really bad and I really wanted to have a drink so I avoided social situations. On Day 14 I had a couple of friends over (newly engaged couple :)) and I baked them some 21 DSD friendly treats and while they had some delicious Coffee Crisp Hot Chocolate with coconut milk I drank with my ginger green tea (I’m not going to force anyone to abide by the rules of the 21 day sugar detox just because I chose to do it).

Lemon Vanilla Meltaways from the 21 DSD book



review: Very tart and smooth, quite delicious! and easy to make 🙂 I had to finally splurge and buy the coconut butter but it is worth it.

Chocolate Almond Butter Cups from the 21 DSD book


review: I have made these before but had added some honey to the recipe to make them more sweet. Needless to say these were a little more bitter and I added a bit more than a pinch of salt screwing them up entirely.

Apple Cinnamon Donuts from the 21 DSD book

review: This is probably my fourth time making these since starting the 21 day sugar detox… and they are just as good as the first time. This time I even made it a better treat by adding a coconut butter icing to them. omnomnomnom. I believe my guests liked them as well? It’s always hard to tell, because most people like to be polite when you make something for them… so they usually say it’s good even if it’s not.

on Day 15 I made Banana Almond Butter Muffins that were absolutely delicious. I used green bananas of course. I am very proud of myself I must say. I can’t take complete credit for them as I had been researching paleo banana loaf and muffin recipes and decided to mix them all together to make my own version. I will be posting a picture and recipe soon.

on Day 16 I made the Mexi Meatloaf from the 21 DSD book


Review: Better than the last meatloaf I made… which was not edible. So that’s not saying too much. Perhaps I am just not a meatloaf type of person? It took a while to make, and I left it in the oven about 15 minutes longer than the book suggests because it did not look right. I followed the recipe almost perfectly and it did not look nearly as good as the one in the book. And I’m assuming didn’t taste as good as the one in the book either. Oh well.

Day 12 of the DSD

Cravings are not as bad today… likely because I have been eating so much!!

When I got home from work I put a beef sirloin tip roast in the slow cooker with chopped carrots, onion, tomatoes and rutabaga and a bunch of herbs and home made chicken broth.


I accidentally slept in… I turned my phone on silent and didn’t hear the alarm. So the beef ended up super tender and was hard to cut because it was just basically falling apart. So it was more of a “pulled” beef.


Made the cauliflower herb mashed on  page 178 of The 21 DSD



All together… so yummy!!! I’m so glad I’m going to have leftovers!!

Dessert: Granny Smith Apple Crumble page 204


Review: A little tart at first taste, but I ended up going for seconds! It doesn’t call for any additional nuts on top of the almond meal but I added some chopped pecans, yum yum.

Snacks: Cinnila Nut Mix on page 192 of The 21 DSD


Review: Very delicious straight out of the oven! I’m sure it would be good to eat as cereal with coconut milk.