Cauli Crust/bread

Grain-free egg-free Crust


* 2 cups riced cauliflower (around 1 head)
* 1 Tbl pizza seasoning (alt: Italian season, pepper flakes)
* 3 flax eggs (3 tbl ground flax, 7.5 tbl water)
* 1/2 cup coconut flour
* 1/4 cup garbonzo flour
* pinch o' salt 

1. PREHEAT oven to 450°. Make flax eggs and set aside to thicken.
2. Rice cauli in food processor but do not over process. Steam n microwave for 2 minutes. SPREAD on sheet to cool a little then put in towel or cheese cloth and squeeze out extra moisture. Fluff!
3. Measure 2 cups of cauli. MIX rest of ingredients in. Use hands to knead.
4. Bake 15-20 minutes depending on how crispy you want.
5. Add sauce, toppings, and cheese if you like and put back in oven to melt cheese.
6. Enjoy!

You could use 3/4 almond flour as well but I figured lets try a mix. Seems to have worked just fine.
I used mine more like sammy base. Added havarti, artichokes, and smoke salmon.


Black bean & Veggie tacos

Black Bean & Veggie Tacos

* 1 sweet potato
* 1 bunch kale (We used dino)
* 1/2 small onion sliced into rings
* 1 can black bean
* 2-4 garlic clove
* coconut oil
* spices: cumin, cinnamon, salt, ancho chili pepper, salt

* corn tortillas (I MADE mine while potatos baked)
* Toppings: sour cream, cheese, salsa

1. Dice potato into 1/2" cubes. Spread out on foil lined  cooking tin and dot with coconut oil. Season with cumin, cinnamon, chili and salt (about 1 tsp each). Place in 400° oven for 20-25 minutes. When the are fork tender turn off and leave in oven until ready to combine with other ingredients.

2. Thinly slice onion and sautee in large pan over medium heat with oil (coconut or olive) until carmelized. We used half because it was a strong onion. Use more or less to your liking.

3. Wash kale and tear leafs off the stalks. Chop to bite size pieces and add to onions.

4. Open, rinse and drain beans. Add to pan.

5. Add potatos from oven to pan.  Toss all veg together until combined and kale just starts to wilt. Taste and add more salt or pepper at this point if needex.

6. Heat tortillas (or reheat is made fresh) in pan with a little cheese on top like a quesadilla. Add other topping and veggies.

Stuff in face and as always, enjoy.

Special thanks to Andrea for the recipe and fun evening.



Holy cow I made my first successful tasting mayonnaise. A little odd because it has coconut and olive oil in it but, it is closer to what I like than ever before. Pale golden yellow and glorious. So in true pantry chef style here is the SLIGHTLY(cause I can never just follow directions) modified version that I ended up using. This honestly is the first batch I have made that I will actually use. I have tried at least 3 other times unsuccessfully.

Coconut-Olive Oil Mayonnaise (of awesomeness)

* 1 whole egg (fresh as possible)* 2 egg yolks
* 1 Tablespoon German stone-ground mustard
* 2 Tablespoon apple cider vinegar
* 1/2 teaspoon sea salt
* a few grinds pepper
* 1/3 cup extra virgin coconut oil (melted if solid)
* 2/3 cup extra virgin olive oil

1. Combine the eggs, mustard, lemon juice, salt and pepper in your blender.
2. Slightly heat coconut oil if solid. Stir
3. With blender on low, start adding oils in a slow steady stream. Slower the better or you will break the emulsification. This will take awhile if you are doing it right.
4. Enjoy!

Refrigerate in air tight container (like an old mayonnaise jar) for about 2 weeks.
Makes about 2 cups of golden deliciousness.


Aaaaaaaamazing Chocolate Cake

No picture because I ate it all but it was amazing. Omm nom nom.

1/4 cup rice or coconut flour
5 tablespoons sugar
2 tablespoons cocoa powder
1 egg
3 tablespoons soy milk
1 tablespoons coconut oil
dash of vanilla extract
pinch of salt

Whisk in a large mug until smooth.

Cover with wrap and microwave about 1 1/2 minutes then 1 minute without wrap.


Lamb and Kale Pizza

Sometimes the strangest of recipes pop into my head and it is usually a cause for me to switch directions mid-dish.  A left over salad of kale and rainbow chard that needed to be used up was my starting point.  I supplemented with some fresh garden kale and the idea to put it on pizza popped up, then lamb.  Lamb and kale pizza it is.

Start with your favorite fat (1 TBL), I used coconut oil. Then throw in 2 chopped garlic cloves. Saute until the garlic just starts to get tender and fragrant and add in 2-3 handfuls of chopped kale (or a mix of kale and other greens. I had some rainbow chard in there too).  I put it on low so the garlic doesn't burn then add 1/4c of water/stock/beer so the kale will break down to tender goodness.  Add salt and any other seasonings you fancy at this point.  I cover with a mesh lid and walk away for about 5-10 minutes and it was perfect.

I used Trader Joe's whole wheat pizza dough.   Way better than any pre-made crust or dough I have used before, or that I can make for that matter.  I go light on the sauce light on the cheese and let the meat and veggies shine.

Someone requested his to be a calzone but due to too much goodness in one place I couldn't get the thing closed so it's an openish calzone. They were super tasty no matter what they looked like.

I used every available cheese in the fridge but the best was the herbed goat cheese. This is definitely something I will repeat.


Raw Chocolate Pudding

I have been looking for a good non-dairy sort of pudding and have had some success with silken tofu pudding but I think I have found my new favorite.  Inspired by todays raw menu in the school cafeteria.  It is also Meatless Monday so I figured let's try a vegan dessert to go with tonight's stir-fry.  I found a recipe online and in true Karina fashion I modified it. :)

Amazing how pretty piping through a zip lock bag can make it.
Raw Chocolate Pudding

* 1 avocado
* 1/2 a banana
* 3 Tbl honey
* 2 Tbl coconut oil
* 3 Tbl cocoa powder
* 1/2 tsp vanilla
* 1/8 tsp salt (healthy pinch)

1. Put all ingredients into blender or food processor.  I did it in stages. Avocado and banana blended then the rest added.

2. Refrigerate.

3. Enjoy!

I think if the banana was a bit more ripe I could cut the honey to 1 or 2 Tbl. The more you eat the richer it tastes and less of a banana taste it gets.

This is a half recipe and serves 2-3 people. Or one person having a bad day.

Nutrition Facts

Serving Size: 1/2 cup
Calories 225 per Serving
Total Fat 14.4g
Saturated Fat 7.4g
Cholesterol 0mg
Sodium 97.84mg
Total Carbohydrate 27.25g
Dietary Fiber 5.3g
Sugars 19.56g
Protein 2.07g

A little high in fat but that is for a 1/2 cup serving. On the plus side super high in fiber so the


Slight direction change

Not in general or in life but here. It was pointed out by my Nutrition teacher that I should document my journey into the nutrition world. I have documented SOME of my recipes here but I think I need to get on daily use of this blog. No better way to work out the kinks than to throw the trials and tribulations out there for others to see...right?

Let's start with the origin story...

Growing up I had many health issues that were dismissed as me being a hypochondriac. Now 30 years later I am finding out that it wasn't all in my head so much as all in my gut. Through many years of doctor after doctor testing (or in a lot of cases not really testing me so much as speculating without tests) and failing to find a cure for my ails. After many failed attempts of allergist and gastrologist to tell me nothing solid. I was put through tests for environmental allergens, auto immune diseases, sinus scans and various other blood tests all coming back negative. Finally about 4 years ago in a random twist of fate or amazingly wise decision I ended up in a chiropractic office that was my saving grace. I had thrown my back out loading a donation box into my car from a food drive and found a chiropractic office that had both massage as well as chiropractic. Turned out they also had naturopathic and acupuncture services. I finally talked myself into seeing the naturopathic doctor and she became my favorite person. I was totally sold on what they still seem to think of as alternative medicine. I have never been a fan of drugs that western medicine pushes. Turns out all the claims of me having too much acid and the medications that made me sick were WRONG!!! I don't have enough acid or rather we think that my pancreas doesn't do its job and secrete enough of the right stuff. I am on enzymes to assist with that and now can eat pretty much anything I want. I still choose to put things into my body that are as close to whole food as possible. Little processed foods and usually always homemade.

I now make my own pasta from scratch, read labels like crazy, scold friends for what they eat, give advise through my trial and errors in my own diet and help in general where I can. I am excited for my new future of food wisdom and helping those that just don't know how bad they were eating until they realize how amazing they can feel when the fuel their body right.

Hope someone reads this and follows me on my journey to self discovery and feeding the world a better plate of food.

And for the scary part on my journey... the stats.

starting weight: 215
pants size: 16
pounds to goal: 65

Woo. OK. Wish me luck.

Quote of the day: "I don't expect my life to be a power ballad but some occasional fanfare or drum rolls would be nice." - Me