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Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Roasted Broccoli, Brussels Sprouts, and Onions (Keto, GFDF, Paleo, Whole30)
August 15, 2019
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Roasted veggies are the best side dish. This roasted broccoli, Brussels sprouts, and onions recipe is no exception! Roasting is an easy, great way to add major flavor and texture to any veggie. One major roasting staple at our house is broccoli, here I’ve added Brussels sprouts and onion to mix things up. Mushrooms are […]
Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
10 Dairy-Free Keto Mug Cake Recipes (Keto, GFDF)
August 8, 2019
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Soothe your sweet tooth with these top 10 dairy-free keto mug cake recipes! It’s a huge misconception that dieting has to be bland and boring for your taste buds. I mean, maybe if you’re on a low-fat diet, but not when you’re on keto! Keto is delicious! You are able to indulge in yummy desserts […]
Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Vanilla Ice Cream (Keto, Paleo, GFDF)
August 1, 2019
1
I scream, you scream, we all scream for ice cream! If you’re gonna make ice cream at home, you have to perfect a vanilla ice cream recipe first. Then you can add in anything you want to make any flavor you want! This recipe is simple, requires no cooking time unlike my Keto Chocolate Walnut […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Crispy Bacon Brussels Sprouts (Keto, GFDF, Whole30, AIP, Paleo)
July 25, 2019
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I’ve never been a huge fan of brussels sprouts. But that was before crispy bacon brussels sprouts! I was only ever exposed to them boiled when I was younger and they were always bitter, mushy, and just plain gross. Sorry Mom, but they were no bueno. In my efforts to expand my veggie repertoire I’ve […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Crockpot BBQ Pork Ribs (Keto, Paleo, GFDF, Whole30)
July 18, 2019
1
Pork ribs are so good, especially crockpot bbq pork ribs. They’re so easy to make in the crockpot it’s ridiculous. Here in Phoenix, where it’s routinely 100 plus degrees in the summer, we don’t want to be outside messing with grills and smokers. Forget that, we’re gonna stay inside where it’s nice and cool in […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Dairy-Free Summer Keto Party Food
July 15, 2019
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Dairy-Free Summer Keto Party Food When the weather is hot and sunny you sort of naturally fall into a celebratory kind of mood. This usually leads to backyard BBQs and parties by the beach. Now, if you’re like me, and you probably are or else you wouldn’t be reading a keto blog post, you want […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Rib Rub (Keto, GFDF, Paleo, Whole30)
July 11, 2019
1
We eat a ton of ribs around here! Blake is a fanatic about his ribs and he’s constantly asking me to make them so we have to have a good rib rub on-hand at all times! This time we were out of the spice blend we usually use and had to come up with a […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Egg Salad (Keto, Whole30, Paleo, GFDF)
July 4, 2019
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It’s egg salad season! Summer is here and we are in the 100’s in Phoenix. This time of year, I’m on a constant mission to find good food that’s cold. I avoid turning on the oven at all costs to keep the house cool and those electricity bills low. Not to mention, it’s just too […]
Desserts Keto Mains Recipes Sides Snacks
Sixteen Keto 4th of July Recipes
July 1, 2019
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Happy 4th of July! Here are 16 of my favorite keto 4th of July recipes. The 4th of July weekend is always a great time filled with food, family, and friends. Everyone gets outside to enjoy the sun, the pool, and of course the fireworks! These festivities can be a trying time when you’re trying […]
Desserts Gluten-Free (GF) Keto Recipes
Low-Carb Berry Cheesecake (GF, Keto)
June 27, 2019
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Happy 4th of July! This low-carb berry cheesecake is perfect for your 4th of July festivities. Fresh, patriotic, and delicious. This cheesecake won’t bust your carb budget and everyone will think it’s a real cheesecake. It tastes just like the real thing!
Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
The Best Keto Low-Carb Brownie Recipes
June 24, 2019
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Chocolate cravings can get surious…especially when those hormones get kickin’! That’s where a keto low-carb brownie recipes come in handy. Brownies are probably one of the easiest desserts to make keto or low-carb. It’s super easy to swap out the flours and sweeteners for keto or low-carb ingredients. They’re also very easy to make gluten-free […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Sauteed Balsamic Mushrooms (GFDF, Keto, Paleo, AIP, Whole30)
June 20, 2019
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Mushrooms are, quite possibly, one of the most nutritious foods on the planet. This sauteed balsamic mushrooms side-dish recipe is a fantastic and delicious way to get more mushrooms into your diet. Even if you’re not a huge fan of the mushroom, you might enjoy this dish. From where I sit, you can never have […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Homemade Chicken Soup (GFDF, Keto, Paleo, AIP, Whole30)
June 6, 2019
1
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Nothing beats homemade chicken soup and who says you need to have noodles!? Lunches are a struggle at our house. We never seem to have enough options for something quick during the workday lunch hour. So, to solve this issue we make a meal ahead of time and munch on easy re-heatable leftovers for the […]
Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Roasted Veggie Medley (Keto, Paleo, Whole30, GFDF)
May 23, 2019
0
More veggies! We’re on a roll with new veggie side dishes and this Roasted Veggie Medley is a great way to switch it up! I don’t know about you, but every now and then I need a break from my standard crispy bacon brussels sprouts. I mean I luuuuurve my roasted Brussels, but for the sake of variety, I […]
Gluten-Free (GF) Keto Mains
Chicken Enchilada Bake (GF, Keto, Paleo)
May 6, 2019
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So, Blake was in the mood for enchiladas tonight and I happened to have some chicken on hand. The last of the chicken stockpiled in my freezer. So I whipped up a pan of chicken enchilada bake that seemed to do the trick with his craving.
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Enchilada Omelet (Keto, Paleo, Whole30, GFDF)
April 29, 2019
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You gotta try using your leftover taco meat in an enchilada omelet! Eggs are amazing food, so versatile, cheap, and yummy! Not to mention, extremely nutritious and beneficial to our health. I stumbled across this use of eggs when I was trying to figure out what to do with some leftover taco meat. I’m always […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Leftover Prime Rib Recipes (Keto, AIP, Whole30, Paleo)
April 22, 2019
2
Prime rib should never go to waste! Here are five awesome leftover prime rib recipes.
Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Recipes Snacks
Peanut Butter Cookies (GFDF, Keto)
April 15, 2019
2
Peanut butter cookies used to be one of my favorites. Especially homemade peanut butter cookies! So I’ve set out to find the perfect dairy-free, gluten-free, and keto peanut butter cookie recipe and I think I’ve finally got it! Super simple with only three ingredients. These cookies take just a few minutes to whip together. This recipe is […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Grilled Eggplant With Fresh Herbs (Keto, GFDF, AIP, Whole30, Paleo)
April 8, 2019
1
We’re getting bored with our sides and veggie options. Since the weather is warming up, it’s time to get to grilling! We decided to start tossing some veggies on the grill and came up with this recipe for grilled eggplant with fresh herbs.
Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes
Keto Banana Bread (GFDF, Paleo)
April 1, 2019
0
Lauren over at Healthy Indulgences is a wizard when it comes to low carb substitutions, especially the sweet ones! If you haven’t checked out her site and sampled some of her recipes, get your buns over there! I adapted her Healthy Banana Nut Muffins recipe to make keto banana bread recently and it was wonderful. Tasted just like the […]

Meet Heather Cooan

Hi! I'm Heather, welcome to my little corner of the interwebs where I talk about holistic wellness, healing, and food-as-medicine.

I'm a lot of things! I'm a vulvar cancer survivor, marketing executive, entrepreneur, autoimmune warrior, nutrition therapy student, food blogger, nutrition and wellness educator, comic book nerd, recovering overachiever, ex-roller girl, and a lifelong rebel. :)

I'm passionate about nutritional therapies and lifestyle interventions when dealing with chronic illness, autoimmune disease, and hormone imbalance. I'm also very passionate about informed consent, bodily autonomy, agency, and self-directed healthcare.

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