15 September 2020

Apple Cinnamon Muffins | SCD, Gluten-Free, Paleo

As the days become cooler, we are slowly transitioning into autumn, and with this new season comes a plethora of seasonal fruits and vegetables. I enjoy cooking with apples all year long, but I especially love to incorporate them into cuisine when they are in their prime season. Nothing beats a crisp, Ohio apple. 

Now that my oldest is a freshman in hight school, our schedule for the morning leaves little time for breakfast. We all know how important this first meal of the day is, so that's why we prep the night before so breakfast can be made in minutes, but yet it is packed with nutrients. These Apple Cinnamon Muffins are easy to whip up and can easily be paired with a smoothie or scrambled eggs for a complete meal. 

Apples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidantsConsuming antioxidant-rich foods may help prevent the oxidative stress that causes cell damage and may lead to the development of certain cancers. Apples are a good source of antioxidants.

SCD, Paleo, Gluten-Free, Refined Sugar-Free, 
yield: 10 muffins

1 cup apples, peeled and chopped

1/3 cup coconut flour, sifted

¼ tsp salt

¼ tsp baking soda

1 tsp cinnamon

4 eggs

1 tsp vanilla

¼ cup honey

¼ cup almond milk

¼ cup butter, melted


Optional Crumble

4 Tbs almond flour

2 Tbs chopped pecans

1 Tbs honey

1 Tbs butter, cut into small pieces



1.     Preheat oven to 350 degrees. 

2.     Combine the dry ingredients and mix well.

3.     Mix wet ingredients together in a separate bowl, add to the dry and blend well with a whisk or standing mixer. The batter will thicken as you stir. 

4.     Fold in the apples.

5.     Make the crumble topping if desired. Combine the ingredients and mix with the back of a fork until a crumble texture. 

6.     Fill ten paper-lined muffin tins or a silicone muffin pan about two thirds full with batter.

7.     Sprinkle about 2 teaspoons of crumb topping onto the muffins. Bake for about 15 minutes, or just until a tester or toothpick comes out clean once inserted into the middle of the muffin.

8.     Cool for 15 minutes before removing from the pan and enjoy! Store in an airtight container in the refrigerator for up to five days. 

04 September 2020

Creamy White Bean Soup | SCD, Gluten-Free, Dairy-Free

It's hard to believe it has been over six months since my last post! I'm sure everyone can relate when I say  these past few months have been quite a journey. We watched our schools close as we transitioned to learning from home. In our case, we watched our business shutdown, only to reopen with significant change. We are still learning how to function as small business owners during these times of uncertainty and COVID, yet we managed to launch a new business that kept us going through quarantine. Canton Provisions Company has been something we've been working on for awhile, but when covid hit our community and the doors of our restaurant closed,  it was time to kick this online specialty grocery store into high gear. Between everything going on over these past months, I have had little time for writing and photography. But don't worry, I have been documenting all my recipes and have some new ones to share! Quarantine definitely fueled my creativity to think outside the box. 

05 March 2020

Monte Cristo Sandwich | SCD, Gluten-Free

A Monte Cristo sandwich is a fried ham and cheese sandwich, a variation of the French croque-monsieur. The Monte Cristo is sometimes covered in powdered sugar and served with maple syrup or preserves. Growing up, this was one of my favorite dishes my dad would make and I would literally jump up and down with excitement when he announced he was making Monte Cristo sandwiches for dinner, just as I did when he made crepes for breakfast. While I still have yet to master the SCD crepe (thankfully my dad has!) my kids do love this healthy, SCD version of the Monte Cristo sandwich.

26 February 2020

Crab Meat Stuffed Grey Sole | SCD + Paleo

Our family eats seafood several times a week, but sometimes it's hard to find a fish that everyone enjoys. My oldest doesn't like "fatty" fish, although fatty fish like King Ōra Salmon contain some of the highest levels per serving of healthy long-chain Omega-3 oils. Grey sole, along with Dover sole, has a mild and delicate flavor that takes little preparation and seasoning. In fact, you can lightly sauté the fillets in butter and simply add salt and pepper and you have a delicious healthy dish. Sole fish is low in calories and fat but high in protein and select micronutrients like selenium and vitamin B12.

Crab Meat Stuffed Grey Sole
SCD, Paleo, Gluten-Free

4 (4-oz) grey sole fillets
1 cup crab meat
1 small celery stalk, finely chopped
1 Tbs parsley, chopped
2 Tbs mayonnaise, I use this SCD compliant one
salt + pepper
1 tsp paprika

1. Preheat oven to 450 degrees.
2. In a small mixing bowl, combine the crab meat, celery, parsley, mayonnaise, salt and pepper. Stir to combine.
3. Lay sole fillets flat with darker side up on a baking sheet lined with parchment or use a silicon baking mat and season with salt and pepper. Divide stuffing among fillets, placing it in mounds on the thicker half. Fold thinner half of fillet over stuffing, tucking the end under.
4. Sprinkle with paprika and bake for 2o minutes.
5. Serve with a steamed vegetable and lemon butter sauce.

Lemon Butter Sauce
4 Tbs unsalted butter
1 Tbs lemon juice
salt & pepper

Place the butter in a saucepan or small skillet over medium heat. Melt the butter, whisking occasionally, until it turns golden brown, about 3 minutes. Remove from heat and immediately pour into small bowl. Add lemon juice and a pinch of salt and pepper. Whisk and adjust seasonings as necessary.

19 February 2020

Honeybell Shrimp Scampi | SCD + Paleo

Did you know the Honeybell Orange is actually a cross between a tangerine and a grapefruit? The Honeybell is grown mostly in Florida and is only available during the month of January, perfect for an extra boost of Vitamin C during the prime flu and cold season. Honeybells, like oranges, are packed with Vitamin C and other vitamins and minerals like Folic Acid and Potassium. They can also help lower your cholesterol and can reduce your risk of heart disease. Eating Honeybells is helpful for people who are trying to manage Diabetes. They are a low Glycemic Index food, meaning that the natural sugar in Honeybells is easily broken down by the body and used for fuel instead of being stored in the body and converted into fat.