Trying to get my health back. Keto is the life for me.

Archive for February, 2013

Beef vegetable soup, Paleo and comforting.

beef soup

I knew we were going to get a little cold snap this week/ weekend and I decided I really wanted a good pot of Beef and vegetable soup. I went and gathered yesterday and hit the jackpot on great prices. At Whole Foods Market they have Portabella mushrooms on sale for 2.99 a pound. I will go back today and get some more of those, maybe try my hand at dehydrating them and make a Sheppard’s pie, also called Cottage pie.  I got grass fed ground beef for 4.99 a pound and yes I stocked up! Parsnips, I have never tried them so I got three really healthy looking ones. I hate cutting onions so I cheated and bought organic red onion already chopped at Whole Foods, as well as celery and a bag of organic baby carrots.  I have found that no matter what, if I buy a bunch of celery, most of it goes bad before I can use all of it. Maybe I should dehydrate some and then try using it in a soup or casserole.  My wonderful and dear friend across the street gave be a beautiful bunch of Asparagus.

 Here is the how to do it part and the what I put in it, I am trying very hard to write down what I throw in my recipes because I really just go into the kitchen, throw stuff together and hope for the best! 

1 large peeled chopped parsnip

1/2 bag of baby carrots chopped

1 bunch of fresh asparagus chopped

1/3 lb of organic celery chopped

1/3 lb organic red onion chopped

2 Portabello mushrooms chopped

1 lb grass fed ground beef

1 piece cooked nitrate and nitrite free bacon

64 oz. organic beef broth

4 bay leaves

4 tsp garlic granules

2 tsp sea salt

2 TBS grass fed butter ( sub coconut oil or bacon grease if you don’t eat dairy)

1/2 tsp ground black pepper

1 1/2 tsp Herb mix ( rosemary,parsley,oregano,basil,mint,sage and thyme)

I got this at Aldi’s it’s called Country Herb mix. It has a very trace amount of sea salt in it too.

Place all of your chopped vegetables, except mushrooms, in a soup pot and add 32 ounces of broth and spices, cook on medium high heat uncovered. Brown ground beef, drain and set aside.  Place butter or other cooking fat in sauce pan add chopped mushrooms and cook until desired consistency.  Once vegetables are very tender and broth has cooked down to barley covering them, add the other 32 oz, of broth, browned ground beef, chopped cooked bacon and mushrooms. Simmer for about a hour on lowest heat possible. Taste and make any spice adjustments needed for your tastes. If you make this please let me know how you liked it. Comments are welcome!!

I had also bought a yellow and zucchini squash, but decided to save those for Cottage pie.





Paleo fruit gummies!

 I was hearing all the good things about bone broth and Great Lakes Gelatin. It can help heal your gut, they’re also rich in an essential nutrient for gorgeous skin, lustrous hair, and strong nails!  I was able to find it locally, this way I could buy it without the online hassle!

There are a ton of recipes on the Internet for gelatin gummies, the one that caught my eye is from this blog,

I came up with the one I would like best and I doubled the batch.


6 TBS Great Lakes Gelatin (red container)

2/3 cup fresh squeezed orange juice, I used Cara Cara, Mineola and Blood oranges.

2 TBS raw honey

1/2 tsp orange extract ( for more orange taste)

Pour your juice into a pan and whisk  it will be very gummy and well kind of gross looking like it will never become smooth, just keep stiring until it has no big lumps. I added a little at a time.

Put pan on low heat and stir until it becomes very smooth, making sure there are no lumps left , add orange extract and stir well.

Once it has become very liquid and smooth, remove from heat and stir in raw honey.

pour mixture into a pan (I put coconut oil on mine to make sure it didn’t stick)

put in freezer for about 10 minutes.

Remove from freezer and peel it out of the pan, it came out very easy, cut into desired sizes and shapes.

It will remain solid on the counter.

I used Blood oranges mainly for the color, if you are making these for your children you may want to add the extra TBS of raw honey. I am going to try Key lime ones next!

If you try these please let me know how it turns out for you!!




Trying out a recipe for treats to take to my produce sort this week.

A really simple quick treat to make for friends, family and neighbors. This is a much better option than any other sweet treat you can find or buy. All Paleo friendly ingredients too.

1 cup Almond butter ( no sugar added)

1 farm fresh egg

1/4 cup raw honey

1/2 tsp sea salt

1/2 tsp baking soda

3/4 cup chocolate chips ( I used enjoy life, no soy,dairy ect)

Mix all but the chocolate chips together well. Add chocolate chips and using a spoon drop onto a parchment paper lined baking sheet.

Cook for 8 to 10 minutes in a 350 degree pre-heated oven. Cool for how ever long you can stand it and enjoy.


A little cold today, soup on the menu.

bacon and butternut apple squash soup

I wanted something soothing and creamy, but not too heavy. Last week I got a Butternut squash and some apples. So I decided it was high time I try my hand at making a butternut squash soup. Now I am wondering why I waited so long. I love my soup and I think a cup at breakfast might help somebody get their morning vegetables in!


1 Butternut Squash

2 medium apples ( I used Pink Lady)

6 cups of chicken stock (I used my chicken bone broth)

Trader Joe’s Light Coconut milk ( I used about 3/4 of the can)

1 tsp cinnamon

Cook butternut squash in oven preheated to 375 for about 50 minutes

I cut mine in half took out seeds and put coconut oil on the cut side as well as the foil lined cookie sheet.

While your squash is cooking peel and core your apples and dice them. Put broth and diced apples into soup pot and cook for 20 minutes.

Once squash is done cooking and cool enough to handle , add to the soup pot with chicken stock and apples.

Simmer for 10 minutes test and make sure apples and squash are very tender.

You can either blend soup in a blender a little at a time or use a immersion blender. I used my stick blender.

Blend until very smooth, add coconut milk and cinnamon and stir well.

Enjoy, this is a very warm and semi sweet comfort soup. It did not taste sweet until after I added the cinnamon and coconut milk. Next time I will use full fat coconut milk for a creamier texture.



On a request for a recipe.

Cauliflower pizza crust before baking

I was discussing cauliflower pizza crust at the co-op sorting today and I promised a recipe for it. These freeze well, cool them completely before freezing without any toppings and add toppings to frozen crust right before baking. I make my own sauce to top them and add any kind of toppings you like. Bake topped pizza at 400 until cheese is bubbly and just starting to brown, about 20 minutes


1 cup Grated Raw Cauliflower or 100 g 
1 Egg 
1/2 cup or 2 oz grated cheese, I use Mozzarella 
1/8 tsp garlic powder
1/4 tsp basil
Preheat oven to 425 degrees. Place parchment paper on a cookie sheet and spray lightly with cooking spray. Combine grated cauliflower, egg , cheese, garlic powder and basil until mixed completely. Spoon mixture on prepared pan. Use the back of a spoon to thin out mixture and form a circle or square. The thinner the crust the less chance of it being soggy. Bake for 30 minutes. Carefully flip the pizza crust over by using a spatula to lift all edges of the crust off the parchment first. Bake an additional 10 to 15 minutes until edges are really brown and crisp. Let cool.


Fourteen years ago.



Even though he won’t see it. Fourteen years ago I met the most wonderful person in the world.  When I first met him I thought to myself “Who is this cocky, arrogant as_h__?”. I could not stand him, or so I thought. We became best friends and one of my other best friends did her best to get this man and I together, but nothing seemed to work. It just wasn’t meant to be, at that time! Years of hanging out getting to know each other, becoming the best of buddies, helping each other out in bad times and celebrating good times and as God planned, we became roommates five years ago. I thank God every day for bringing that man I met into my world, because now I am the luckiest woman in the universe to have him as my husband! Who says you know when you meet your soul mate? I love you, Douglas Ray Bennett, with every piece of my heart and soul. I am proud to call you my husband and consider myself to be blessed beyond measure to have the kindest, most loving, caring and handsome man in the world to spend the rest of my life on earth and eternity in Gods kingdom with!!

Valentine’s Day Tasty Paleo Friendly Treat

Orange cranberry scone with bacon

Orange cranberry scone with bacon

I wanted to make a epic Valentine treat for my husband and not feel bad about feeding it to him. So my search began. He’s not a big fan of chocolate, but I am and this is for him not me.

Orange and cranberry  is one of his favorite flavor combos, I used to make him orange cranberry bread, pancakes, and anything else I could think of. I decided on scones, not too sweet, but pastry-like. It seems a lot of different people make scones, cranberry, orange, lemon, blueberry, but with my days of searching I didn’t find a cranberry orange one. That makes me happy because I made an epic cranberry orange scone that two of my poor friends had to be tortured with by trying it.  Friend two said I had the texture down perfect and you would think it was a regular SAD (Standard American Diet) scone. The recipe will follow the pictures. If you don’t use dairy you could sub the Ghee for coconut oil in the glaze and it would turn out just as good.



Pre-heat oven to 350

Ingredients for scones

2 cups almond flour/meal (skinless/blanched)

1/2 tsp Himalayan sea salt

2 tsp baking soda

1/4 cup Arrowroot flour

1 farm fresh egg brought to room temperature

1/4 cup melted coconut oil

2 TBS Grade “B” maple syrup

zest from 1 orange

3/4 cup dried cranberries

Mix dry ingredients together in a medium bowl and set aside

In medium bowl add egg, maple syrup, melted coconut oil (make sure it’s not hot), mix with hand mixer until well blended. Add wet ingredients to the dry and mix well. Mixture will be very wet and sticky, add orange zest mix well, add cranberries and mix well. Add an additional 2 TBS of Arrowroot flour to help dry batter out and make it less sticky so you can handle it easier. Form your batter into a ball and place on a cookie sheet lined with parchment paper, flatten slightly. You want to cut your flattened ball into eight pieces, I used coconut oil spray on my knife to help the knife slide through the batter better. Bake at 350 for 20 minutes or until just turning golden brown. Cool on cookie sheet with a cooling rack. While your scones are cooling make the orange honey glaze. Don’t eat a warm scone, even though you will be tempted by the orange cranberry smell. (full disclosure, I ate one)

Ingredients for the glaze

4 tsp Ghee melted

4 tsp raw honey

zest from 1/2 orange

Mix honey, and ghee together very well.  Add orange zest and mix well. I heated mine a little to help the flavors marry. Let the glaze cool until it gets a little thick, drizzle 1 tsp over each scone, then add a little more to each scone. If you don’t do dairy you may substitute coconut oil for the ghee.  If you don’t have ghee and do dairy use unsalted grass fed butter. You can also sub honey for the maple syrup.  If you make these, please leave me a comment and let me know how they turned out for you.  Please notate if you tried any other fruits or zest like lime or lemon.

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