Whole30

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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 […]
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
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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
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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 […]
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
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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
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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 […]
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
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Prime rib should never go to waste! Here are five awesome leftover prime rib recipes.
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.
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 […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
End of The World Venison Chili (Keto, Whole30, Paleo, GFDF)
March 12, 2019
1
Back on 12/21/12, I competed at an End of The World Chili Cook-off. I made an awesome venison chili! I would have taken first place if I hadn’t over salted the chili, but other than that, it turned out so flavorful and delicious. I mean, venison chili! Today’s a rainy and cold day here in […]
Dairy-Free (DF) Gluten-Free (GF) Keto Mains Paleo Recipes Whole30
Cayenne Roasted Quail (Keto, Paleo, Whole30, GFDF)
February 25, 2019
1
During my healing journey, I had many reactions to food. As my gut healed the foods I would react to would change. At one point I was even reacting to beef. That was one of the hardest dietary restrictions I’ve suffered through. I wanted a burger or a ribeye steak so bad I would have […]
AIP Dairy-Free (DF) Gluten-Free (GF) Keto Paleo Recipes Sides Whole30
Grilled Fennel (Keto, Paleo, AIP, Whole30, GFDF)
February 18, 2019
1
I’m always down to try something new and when the grill is hot, it’s the perfect opportunity to throw some veggies on and see what happens. This time I tried grilled fennel and it turned out pretty good. I never would have thought to grill fennel. I hardly ever think to eat it raw actually. […]
Dairy-Free (DF) Gluten-Free (GF) Mains Paleo Recipes Whole30
Paleo Crockpot Beef Stew (GFDF, Whole30)
February 16, 2019
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I send Blake with a healthy homemade lunch every day of the week. He’s got a long haul to the office, an hour commute, and he needs to have food ready to keep his brain running optimally to concentrate. So every Sunday I prep his lunch for the entire week in one shot. He’s a […]
AIP Dairy-Free (DF) Desserts Gluten-Free (GF) Keto Paleo Recipes Whole30
Keto Chocolate Covered Strawberries (Whole30, AIP, Paleo, GFDF)
February 5, 2019
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The very first thing I ever tried to make keto was chocolate covered strawberries. It turned out to be way easier than I had expected and they were yummy! The texture was perfect using coconut oil to create a keto magic shell kind of substance. It was sweet and crunchy and was the perfect contrast […]

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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