Mains

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Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Snacks Whole30
Bloody Chicken Eyeballs (Keto, Paleo, GFDF, Whole30)
October 3, 2019
1
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Whole30
Dead Man’s Halloween Ribs (Keto, Paleo, GFDF, Whole30)
October 2, 2019
6
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Marinara Sauce (Keto, Paleo, Whole30, GFDF)
September 28, 2019
1
Everyone needs a badass marinara sauce recipe in their recipe box. I’m not about the ‘sauce’ or ‘gravy’ that takes hours and hours to simmer to perfection. I’m all about that simple sauce life and this recipe is just that. Super easy and quick!
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Uncategorized Whole30
Keto Oatmeal (Paleo, AIP, Whole30, GFDF)
September 26, 2019
0
This keto oatmeal or “noatmeal” or “no oats” recipe has been floating around the low-carb and keto forums for years and years. When I first saw it, I wasn’t so sure because I hadn’t had much experience with some of these ingredients at that time. But once I tried it, oh man, it’s so good. […]
Dairy-Free (DF) Gluten-Free (GF) Mains Recipes
Black Bean Chili (Low-Carb, GFDF)
September 19, 2019
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The best fall meal ever has got to be chili! This black bean chili is a lower-carb version of the original. So you can have that same great chili feeling but stay within your carb budget. We make chili in the crockpot year-round, but it always tastes better when it’s cold outside. Who am I […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
10 Dairy-Free Keto Lunch Ideas
September 16, 2019
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During the week while at work or school can make sticking to a ketogenic diet difficult if you’re not prepared. Things can be even trickier if you’re also trying to adhere to a dairy-free eating plan. These 10 dairy-free keto lunch ideas should help! The best way to stay within the parameters of your health […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Keto & Low-Carb BBQ Sauce Guide
September 12, 2019
3
Use this keto & low-carb BBQ sauce guide to find the perfect BBQ sauce for your needs without sacrificing your health. When it comes to keeping with a ketogenic eating template, there are plenty of pre-made sauces and seasonings we simply can’t live without. But, BBQ sauce is easily at the top of this list. […]
AIP Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Quick & Easy Salmon Foil Packets (Keto, Paleo, AIP, Whole30, GFDF)
August 22, 2019
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These quick and easy salmon foil packets are literally the fasted and easist weeknight meal ever. Fish is usually the easiest thing to defrost in a hurry at our house so we try to have fish at least once a week. Always wild-caught, usually salmon, flounder, rockfish, swordfish, or tuna. Tonight was one of those […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Crockpot BBQ Pork Ribs (Keto, Paleo, GFDF, Whole30)
July 18, 2019
2
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
1
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 […]
Mains Recipes
Leftover Chicken Four Ways
June 13, 2019
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Once you start buying chicken in bulk and doing bulk cooking, you’ll eventually wind up with some serious leftover chicken. In an ideal world, you’ll even plan to! Leftovers are your friends: they save you time and effort, and they help keep the grocery bill down. Here’s how to get creative with leftover chicken, so that you […]
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) Mains Recipes
Low-Carb Fried Chicken (GFDF)
May 30, 2019
2
Today Blake asked me for some old fashioned fried chicken, I guess he had a hankering for some comfort food. So, I set out to figure out a low-carb, gluten-free, dairy-free fried chicken recipe. I starting digging through my flour subs to see what I could come up with and I think I hit the […]
Gluten-Free (GF) Keto Mains
Chicken Enchilada Bake (GF, Keto, Paleo)
May 6, 2019
0
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
0
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.
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Dijon Shrimp Over Sauerkraut (AIP, GFDF, Keto, Paleo, Whole30)
March 25, 2019
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I’ve been craving sauerkraut for days now, but I haven’t been in the mood for hotdogs. I usually scoop the kraut over Tetons or brats from Sprouts and slather on the spicy mustard. So I got creative and came up with this dijon shrimp over sauerkraut recipe. I was on the hunt for something different […]

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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