Nutritionist using real foods to encourage health and optimize diet.
These have become one of my go-to breakfasts. I can whip up a batch at the beginning of the week and remain satisfied all week long. I like to top my morning muffin with copious amounts of coconut butter, full of healthy fat, this way one muffin will keep me full until lunch. 1 T.…
Read More
This is the easiest sauce to make, adds a ton of flavor to food, and goes well with many things. It tastes great on beef, lamb, pork, turkey, salmon, and shrimp. Also, on roasted cauliflower, broccoli, and carrots or as a condiment for tacos and a dipping sauce for meatballs. 1 bunch of organic cilantro…
Read More
Grounding, warm, filling. This smash is just that. Pairs well with most meat dishes. Top with sauerkraut for another layer of flavor. 1 small rutabaga, peeled 1 yam or sweet potato 1-2 parsnips 2-4 carrots 1 large clove garlic, grated 1/4 c. reserved bacon fat or lard 1/4 tsp. thyme sea salt Prepare vegetables by…
Read More
I find it tedious to stand at the frying pan cooking a pan full of pancakes, waiting, watching, waiting until the right moment to flip. I never knew when to flip gluten-free or grain-free versions, either still being too soggy or burnt. Bake them? Well, why not? So I started baking grain-free pancakes, no waiting…
Read More
This is a flavorful summer time dish that can replace your traditional potato salad during the AIP complete elimination phase. 1 small rutabaga, peeled and cubed into 1 inch pieces 2 large red beets, cubed into 1 inch pieces half bunch of dried dill, chopped or 2-3 T. dried 3 T. balsamic vinegar 1 T.…
Read More
This side dish goes with any cooked meat, seafood, or fish. If you are not on AIP, just top with walnuts and call it a dinner. 1 lb. carrots 2 T. extra virgin coconut oil sea salt 1 T. honey 1/2 of a lemon, zest and juice (at room temperature) Place coconut oil on a…
Read More
These meatballs have become one of my go-to meals lately. They are excellent served alone alongside roasted or pureed vegetables, reheated the next day for lunch, and are easy for my toddler to eat. Sage is a safe spice to include on AIP, so I decided to see how it pairs with beef one day.…
Read More
Ah, sausage. Most store-bought versions contain black pepper plus “spices”, so they are off-limits during the strict elimination phase of AIP. Creating convenience foods while on AIP is a huge help and ensures compliance for the elimination phase duration that calms inflammation and re-sets the immune system. Here is one of the convenience foods that…
Read More
Oatmeal. Reminds me of my Grandma, my mom’s mom who always made the best version that included banana, raisins, and was topped with whole milk. Simple, whole ingredients that combined with a little TLC created a nourishing and comforting breakfast. My Grandma grew up on a farm in the early 1900’s before WWII and before…
Read More
A staple of everyone’s recipe book must include banana bread, right? I think so. This is one of the first recipes I have perfected since starting the AIP diet. It is grain free, egg free, dairy free, Paleo and AIP. Please enjoy. Wet 3 bananas, mashed with a fork 1 T. gelatin dissolved in 1/4…
Read MoreNutritionist using real foods to encourage health and optimize diet.
Koa Fit Personal Training and Massage
modern holistic medicine, bioenergy devices, create your healthy journey
Real. Mindful. Nourishing.
