Bulletproof Ice Cream

Bulletproof Ice Cream


bulletproof coffee ice creamCreamy vanilla ice cream that’s actually amazingly good for you! It’s made with eggs, pasture butter, coconut or MCT oil and vanilla.

No spiking blood sugar. In fact your blood sugar won’t rise at all. And yes, it not only tastes like ice cream, it tastes like super high quality expensive ice cream.

It’s easy. Takes about 15-20 minutes start to finish (that includes freezing).

If you’ve read The Bulletproof Diet, you understand the health concept here. Lots of good healthy fats including egg yolks to feed your brain, nervous system and all your cell membranes.

bulletproof coffee ice cream recipeJust remember to NOT pair foods like this with processed, sugary, junk food and chips, bread, pizza, and candy. Don’t even pair it with diet pop! This food is for those already eating a good diet of lots of veggies, moderate amount of protein coming from grass fed and pastured animals and good healthy fats. Your body will use this good fat for fuel and NOT for fat storage or artery clogging.

This recipe comes from Dave Asprey, the creator of Bulletproof Coffee. We’ve made in many, many times and it turns out every time. Really easy.

Keep in mind that the MCT oil is the secret ingredient in making the ice cream turn out the perfect consistency… You can scoop it with an ice cream scoop and it will hold its shape! If you’re new with MCT or Brain Octane oil, be sure to ease into it gradually to allow your body to adjust.

Your ice cream texture won’t be as perfect with the reduced measurements of MCT, but believe me, it is L12738915close! And it still tastes amazing. 

We use a Cuisinart ice cream maker and it only takes about 10 minutes. The whole process from the beginning usually takes about 20 minutes once you get the hang of it. 

We use the bulletproof vanilla for an added antioxidant punch. It’s REALLY good vanilla. You can also make the flavor chocolate by using the bulletproof cocoa that also packs a huge antioxidant punch because it’s NOT processed with alkali and is tested to NOT contain mold like most cocoa does. You could make it coffee flavor as well….the sky’s the limit! Have fun with this!

Bulletproof Ice Cream
Homemade vanilla ice cream made from eggs, butter, coconut oil, and MCT oil.
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  1. 4 whole free range eggs
  2. 4 free range egg yolks
  3. 2 tsp UpgradedVanilla or regular vanilla extract
  4. 1 tsp lime juice or 10 drops apple cider vinegar
  5. 7 tbs grass-fed butter
  6. 7 tbs coconut oil
  7. 3tbs+2 tsp MCT oil
  8. 1 tbs Liquid NuNaturals Stevia
  9. About 1/2 cup ice
  10. Optional: 1/4 to 1/2 cup Upgraded Chocolate Powder
  1. Blend everything except the ice in your Vitamix or blender. Take enough time blending to be sure that you aren't left with butter and coconut oil chunks.
  2. Add the ice cubes and blend until combined.
  3. Pour into an ice cream maker and follow the machine's instructions.
  4. If you don't eat the entire batch right then, store it in a glass storage container in the freezer. You can always go back for more later.
  1. Adjust the amount of stevia based on your taste.
  2. Experiment with different flavors- almond or mint extract, cherry stevia, etc...
  3. Add 1 tbs Bulletproof Coffee grounds or 2 to 3 packets Organo Gold Black Coffee
If you do not react well to MCT oil, or are still easing it into your diet slowly then follow this procedure
  1. Use 1/2 cup of butter and 1/2 cup coconut oil instead of the normal measurements.
  2. You could start by adding a tiny amount of MCT oil each time you make the ice cream. Once you build up to the normal amount of MCT oil, reduce the butter and coconut oil measurements to the original recipe.
Adapted from The Bulletproof Diet by Dave Asprey
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Bulletproof Coffee

Bulletproof Coffee

Bulletproof Coffee
Coffee blended with grass-fed butter and MCT oil.
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  1. 1-2 cups brewed coffee from Upgraded Coffee beans
  2. Up to 2 tbs grassfed, unsalted butter
  3. Up to 1 tbs Brain Octane or XCT Oil
  4. Liquid NuNaturals Stevia to taste
  1. Place all ingredients in Vitamix or blender.
  2. Blend on high until foamy.
  3. Pour into mug and enjoy!
  1. Do not skip the blending process and simply stir the oils in. Your end result will not taste good.
  2. Optional additions: Upgraded Vanilla, Upgraded Chocolate Powder, Cinnamon.
  3. Grass-fed ghee is a perfect alternative to butter if you do not tolerate dairy.
Adapted from The Bulletproof Diet by Dave Asprey
Adapted from The Bulletproof Diet by Dave Asprey
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how to make bulletproof coffeeWhy would you ever drink coffee with butter or oil in it?
And what’s the deal with “bulletproof coffee”? What is it and why would you drink it? For those avoiding caffeine or coffee, read on, we have something for you too here!
We recommend you get the book The Bulletproof Diet by Dave Asprey and read it for all the details. It’s intriguing and a good read. If you’re looking for a higher performance life, you’ll like the book. Higher performance meaning your mind will be clear and you’ll have great focus and concentration. Your body will be less burdened with toxins and your brain will have the nutrients it needs for high performance. You’ll get more done, faster…. and have time left over for the fun stuff. You’ll even get more out of exercise.
If you find yourself with low energy, feeling tired after eating, unable to drop excess weight, this could help you.

You’ll learn that many foods and coffee in particular is very high in mold. The mold toxins are what make people feel bad. It seems like it’s the coffee or the food itself, when in fact it’s the mold toxins. Mold toxins can make people lose mental clarity and focus. Mold can cause people to react with symptoms similar to food sensitivities: mood swings, head aches, skin rashes, body aches. So you might think you’re reacting to a food when indeed it’s the mold. For instance, peanuts are most often contaminated with mold toxins. maybe you’re not reacting to the peanuts, but to the mold!!!

Most people notice an absence of their typical reactions to coffee when they switch to “Upgraded Coffee Beans” (the Bulletproof brand of coffee). 
bulletproof coffeeThe Bulletproof Coffee company goes through extraordinary measures to assure their coffee does not have mold. You should be able to feel the difference. Even if you don’t go for the butter and oil in your coffee, just using this coffee will be a step up from everyday coffee.
We’ve been big proponents of coffee with the reishi mushrooms (the Organo Gold coffee). The mushrooms add an immune benefit and other benefits to the coffee including less caffeine and a calming effect. We’ve heard from so many of you the benefits you’ve gotten from the OG coffee.
The Upgraded Bulletproof coffee is another great choice especially for people who love the brewed coffee (and not instant packets). They both have their place. For me, (Jeanne), I need the calming action of the OG coffee. The upgraded coffee is a bit much for my system… unless I just have a very small amount.
The point is everyone needs to try it and fine tune what works for you with this new information about the mold and about adding the good fats to your coffee. We each are unique in how our bodies respond, so what works for one person may not be the best for someone else. Mushrooms and coffee fall into this category!
In fact, non-coffee drinkers can get the benefit of bulletproof coffee without any coffee at all. If you drink tea, make it with tea, butter, the MCT or Brain Octane oil and there you have the good fats feeding your brain for better performance.
What if you don’t drink tea or coffee, and want no caffeine at all? It still works! You mix hot water, the upgraded vanilla (without mold toxins), butter, oil and you have a creamy vanilla drink. Add a few drops of the liquid Nu Naturals stevia to sweeten. We don’t recommend adding agave, artificial sweeteners or sugar. However, a tiny amount of local, raw honey can work for some people. Be sure you do not use a stevia product with erythritol in it unless you can be sure it’s non-gmo erythritol.
how to make bulletproof coffeeOr make it chocolate. Hot water, upgraded cocoa powder, butter, oil… mix it up in the blender….. and you have a creamy hot chocolate drink. Use a few drops of stevia as directed above.
The Bulletproof chocolate and vanilla are fantastic antioxidants. Most cocoa powder is processed with alkali… look on the package! This strips the antioxidant benefit. The bulletproof brand of cocoa is not processed this way and therefore keeps the amazingly high antioxidant quality of the cocoa. The same is true for the vanilla powder.
When you combine the chocolate, the coffee, the vanilla…. those 3 are giving you high amounts of antioxidant benefit PLUS huge phytonutrient benefit. Combine that with high quality fats that feed your brain, get incorporated into your cell membranes, stabilize your blood sugar and dramatically reduce inflammation, you can see the health benefits.
That’s not all! The butyric acid in the butter and the lauric acid in the oil make great strides in improving your gut microbiome. You’ve been hearing so much in the news lately about the gut bacteria. It’s central to your health. Good health starts in the gut. Well, both these fats support and feed your good bacteria and make it a very bad environment for your “bad bacteria”, yeasts and parasites.
The key is using the right butter. It MUST be pasture butter from 100% grass fed cows. Using butter from corn fed cows defeats the entire purpose. Don’t use butter at all if that’s what you’re doing. That type of butter is very bad for your health so all the info you’ve heard that butter is artery clogging, inflammatory, makes you fat and gives you heart disease is TRUE!!! But true for butter (and meat) coming from cattle feeding on GMO corn doused with herbicides, given antibiotics and hormones. Here again, like the mold, it’s not the butter and the meat making you fat and sick, it’s the TYPE of butter and meat…. it make ALL THE DIFFERENCE.
So again, choose only butter coming from 100% grass fed cows and you’ll get a butter with a completely different fat profile than one coming from the corn fed animals.
Be sure to choose unsalted butter for your coffee.
The MCT, XCT and “Brain Octane” oil is a derivative of coconut oil. It’s only the medium chain part of the oil. That means it gets burned quickly as fuel. It feeds you brain and gives you physical energy rather than getting stored as fat.
You must start slow with the oil. Use 1 tsp to start. Increase slowly. If you’re doing well with it, increase to up to 2 TBSP in your drink.
The special oil also helps you sleep better. It’s a good idea to have a cup of the vanilla or chocolate drink before bed.
You can mix the MCT/Brain Octane oil with good quality coconut oil to get the benefits of the lauric acid. All those oils are beneficial so mix and match.
We have a few different points here:
  • Eating a diet with reduced mold content can dramatically improve the way you feel. To learn more about a diet with reduced mold, read the “Bulletproof Diet” book.
  • Adding good fats can improve health by feeding your brain, stabilizing blood sugar, reducing inflammation and improving the gut microbiome. NOTE: this assumes you are not undoing this by consuming a diet containing processed foods, excess carbs/ sugar and inflammatory fats such as corn oil, canola oil, soybean oil, factory farmed meat, etc.
  • Eating foods like no mold coffee, cocoa and vanilla containing no mold and processed in a careful way can add beneficial plant nutrients giving not only antioxidant effects but helping to “turn on” good healthy genes and suppress the genes that lead to disease.
  • The best part is people enjoy these drinks, whether made with coffee, cocoa or vanilla. A warm, aromatic drink in the morning or before bed is heaven….. why would you NOT?????
how to make bulletproof coffeeTroubleshooting:
  1. Use grass-fed, unsalted butter. If you choose conventional, salted butter your coffee will taste terrible and you will be filling your body with inflammatory fats. Grass-fed ghee is a great alternative to butter if you do not tolerate dairy. 
  2. Don’t cut corners and skip the blending process. If you simply stir the butter and oil into the coffee you will see pools of fat and you will be very disappointed. The drink must be blended in order to emulsify the fats and create a foamy, latte effect. 
  3.  Experiment with your drink. If it didn’t turn out, troubleshoot. Maybe too much butter. maybe the coffee is not strong enough…or too strong. Maybe you want a bit of cocoa in your coffee, or a few drops of stevia.
  4. If the blender is too much trouble, purchase a milk frother. It’s WAY faster and less clean up.

Where do you get these ingredients?

We carry grass fed and unsalted butter right here in the studio, along with the coffee, the oils, the cocoa and vanilla. One stop. Get the book wherever you find books.
Spicy Chocolates (gluten and sugar free)

Spicy Chocolates (gluten and sugar free)


sugar free chocolate

The Spicy Chocolates sure are fun! These little frozen chocolates might look normal at first glance, but as soon as you take a bite, a series of delightful flavors unfold one at a time….cocoa, maca, turmeric, cayenne…..

This is a “treat” that is kept in the freezer. Its a fudge-like consistency. Observing a friend take a bite for the first time is like seeing someone watch an action movie. The look on their face changes about 5 times and by the end they are saying “Oh, oh, oh, mmmmmm, what is that? Oh wow! OH its spicy!” Then they ask something like “What’s in here??? Caramel, coconut, ginger?” 

But there’s more to it than just great flavor. The Spicy Chocolates are a great source of healthy fats. Abundant good fat in your diet helps stabilize blood sugar and helps with good brain function. Those struggling with ADHD, ADD, dementia, etc benefit from eating plenty of good healthy fats.sugar free chocolates

If you’re thinking of adding a moderately high fat diet to a diet of gluten, grains and sugar, don’t! That’s a combination that does not work for good health. Stick to plenty of good fats, moderate amounts of clean meat free of antibiotics, hormones and GMO feed, fish, eggs if you tolerate them, loads of organic veggies, minimal fruit. You’ll see your body lean up, your thinking will get nice and clear anad your energy will skyrocket.

For the chocolates, experiment with flavors. If you don’t like spicy, skip the cayenne, if you need more chocolate, add more cocoa! You can’t really go wrong here as long as you stick to the general guidelines. You could even swap out butter for ghee if you have a butter sensitivity.

The original recipe, Phat Fudge, was first created by Mary Shenouda, http://paleochef.com. We’ve adapted the recipe to remove the sugar and tahini. 

So go on, get started, and enjoy your new Spicy Chocolates!

Spicy Chocolates
Homemade frozen chocolates with notes of cocoa, turmeric, cinnamon, and a hint of cayenne.
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  1. 1 cup coconut butter
  2. 1 cup grass fed butter or ghee
  3. 1/4 cup cocoa powder
  4. 1 tbsp powdered turmeric
  5. 1/2 tbsp cinnamon
  6. 1/2 tbsp maca powder
  7. Nu Naturals Liquid stevia to taste (we like 1 tsp)
  8. 1 tsp vanilla extract
  9. 1/2 tsp cayenne
  1. Melt the butter and coconut butter on extremely low heat. Use a fork or a whisk to smooth all lumps.
  2. Mix in the rest of the ingredients.
  3. Taste the mixture to determine the sweetness. This recipe tastes the same when it is melted and frozen, so you will be able to tell how much stevia you like when you taste.
  4. Pour the mixture into silicone molds, ice cube trays, or a glass baking dish. If you use a glass baking dish you can cut your fudge into squares once frozen.
  5. Keep in a glass storage container in the freezer.
  1. Add or subtract any of the flavors for more or less potency.
  2. If you don't like the smooth consistency, try adding coconut flakes, cacao nibs, chopped nuts, or any thing else you desire.
  3. Add a packet or two of Organo Gold black coffee.
  4. Play around with other extracts- Orange, Almond, Maple, etc...
  5. Sprinkle Himalayan Salt on top.
Adapted from The Paleo Chef
Adapted from The Paleo Chef
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Coffee Chip Cashew Ice Cream (dairy free, sugar free, gluten free)

Coffee Chip Cashew Ice Cream (dairy free, sugar free, gluten free)


coffeeicecreampinkWhat fun! This creamy, dairy free ice cream treat is just the thing for all you ice cream and coffee lovers. The texture is like gelato and the flavor has tons of body…  full of almond, vanilla, coffee, and of course chocolate chips. 

For people avoiding dairy and gluten, this ice cream is a special treat. Coconut ice creams are also terrific. But if you’re getting to much coconut, this cashew ice cream recipe offers an alternative.

We use stevia to sweeten the cashew ice cream. You could cut back a bit on the stevia and add just a bit of raw honey instead. But be sure it’s local, raw honey, never been heated. We don’t advocate overdoing honey or any other sweetener….. just use a teaspoon or so…. not a 1/2 cup!

coffee chip cashew ice cream recipeWe use Lily’s Dark Chocolate Premium Baking Chips. You’ve seen these in our Chocolate Chip Cookie Dough Bars recipe. We suggest these chips because they are sweetened with stevia instead of sugar or artificial sweeteners. Lily’s chips have erythritol in them… a sugar alcohol that we also do not recommend using in larger amounts. Erythritol can make you gassy. You can substitute organic cacao chips instead of the sweetened chips. Just note that they will be be bitter chocolate… a plus for those who love bitter!

ganoderma coffeeWe also recommend using Organo Gold Black Coffee because of the infused Ganoderma Lucidum. Ganoderma is a Chinese mushroom that provides more energy, improves sleep, enhances your immune system, reduces allergies and inflammation, assists in detoxification, and boosts stamina.

Most people who drink this coffee do not suffer from jitters, stomach aches, headaches, crashing, poor sleep, acid reflux, or mood swings even if they have these reactions to other coffee. 

You will notice that the cashews in this recipe are soaked (or sprouted). We do this for two reasons. When you soak the cashews they become much softer and more appropriate for an ice cream texture. They break down easier in the VitaMix and become extremely creamy with the rest of the ingredients. Soaking/sprouting nuts is also essential for optimal digestion.


Coffee Chip Cashew Ice Cream

2 packed cups soaked cashews

cashew ice cream recipe2 cups water

2 tsp vanilla extract

2 tsp almond extract

2 tsp NuNaturals Liquid Stevia

3 packets Organo Gold Black Coffee

1/2 cup Lily’s Stevia Chocolate Chips

Cover your cashews in water and let sit for at least 12 hours. Strain off the water and rinse the cashews with fresh water. You might see a lot of goop and gel in the old water. This is normal. 

Place the rinsed cashews and water in the VitaMix. Blend until smooth. Add the rest of the ingredients (except the chocolate chips) and blend until completely combined. 

recipe for cashew ice creamPour the contents into your ice cream maker and follow the directions of your machine for the churning process. 

cashew ice cream recipeWhen it looks like the ice cream is almost done churning, pour in the chocolate chips. Let it churn until it looks like the consistency of real ice cream. 

You could serve the ice cream immediately, or scoop it into a covered glass dish and store in the freezer. The ice cream will eventually become rock hard in the freezer, but it does thaw and taste great later. 

Top with chopped nuts, Nu Naturals Chocolate Sauce, coconut flakes or more Lily’s chocolate chips or cacao nibs and enjoy!

Coffee Chip Ice Cream
Ice cream made from sprouted cashews, ganoderma coffee, and chocolate chips... all sweetened with stevia.
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  1. 2 packed cups soaked cashews
  2. 2 cups water
  3. 2 tsp vanilla extract
  4. 2 tsp almond extract
  5. 2 tsp NuNaturals Liquid Stevia
  6. 3 packets Organo Gold Black Coffee
  7. 1/2 cup Lily's Stevia Chocolate Chips
  1. Cover your cashews in water and let sit for about 12 hours.
  2. Strain off the water and rinse the cashews with fresh water. You might see a lot of goop and gel in the old water. This is normal.
  3. Place the rinsed cashews and water in the VitaMix. Blend until smooth.
  4. Add the rest of the ingredients (except the chocolate chips) and blend until completely combined.
  5. Pour the contents into your ice cream maker and follow the directions of your machine for the churning process.
  6. Right before the ice cream gets too stiff, pour in the chocolate chips.
  7. Let it churn until it looks like the consistency of real ice cream.
  8. You could serve the ice cream immediately, or scoop it into a covered glass dish and store in the freezer. It's best about 30-60 minutes after putting in freezer or immediately after churning in ice cream maker.
  9. The ice cream will eventually become rock hard in the freezer, but it does thaw and taste great later.
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Spicy Green Mayo

Spicy Green Mayo

spicy mayo Finally, a healthy homemade mayo that tastes good! The homemade mayos I’ve tried do not taste good. Not this one! The spice adds a lot and so does the avocado.

Once you clean up your diet and get rid of all those salad dressings and sauces with “bad” oils and chemicals such as MSG, not to mention the excess sugar and high fructose corn syrup, you might wonder…. what do I use for mayo? Most of the commercially available mayos are made with canola oil and/or soybean oil (not good!). And instead of high fructose corn syrup, they have “organic cane sugar”.

Still not what you want. This “Green Godess” mayo is made from real ingredients that give you good nutrition and all good fats. Spice it as much as you like. Spice not your thing? Dial it back a bit. It’s made for adjustments.

You do find an egg in the recipe. Great nutrition if you are not reactive to eggs.

Use the mayo on chopped salads (made of purple chopped cabbage and romaine with red, orange and yellow peppers, onion, olive and turkey/pork/beef or chicken….yum!)

Or use it on the lettuce wraps or tacos. Even use it as a dip for raw veggies. Try it and let us know how you use it.



Spicy Green Mayo
A healthy mayo that tastes amazing! Make it spicy or not and use it on tacos, chopped salads, lettuce wraps or as a dip for veggies.
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  1. 1 Egg
  2. 1 tsp mustard powder
  3. ½ tsp Himilayan salt
  4. ½ ripe avocado
  5. ½ c olive oil
  6. 2 Tbsp of lemon juice
  7. 1 minced garlic clove
  8. 2 ½ Tbsp chives, chopped
  9. dash of cayenne or chili powder (adjust to taste)
  1. Put egg, mustard powder, cayenne or chili powder, salt and avocado in VitaMix or blender. Mix on a medium speed until all ingredients are combined. Turn VitaMix on high, then slowly pour in olive oil.
  2. Once your mayo peaks, turn VitaMix to a medium speed. Add the lemon juice, garlic and chives, mix until combined.
  1. Store in fridge in glass container.
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Lemon Poppy Seed Tea Cakes (Gluten, Sugar, Dairy, Nut, Egg Free)

Lemon Poppy Seed Tea Cakes (Gluten, Sugar, Dairy, Nut, Egg Free)

gluten free teacakesThese are gluten, dairy, sugar, nut and egg free treats that really help when you’re in the mood for a muffin or a “bready” treat. The Poppyseed Teacakes taste like lemon poppyseed cake with a macaroon texture. The teacakes have substance and are surprisingly satisfying. You won’t find yourself unable to stop eating. Not because they don’t taste good, but you rally will feel satisfied and happy.Your blood sugar will not spike and you’ll stay satisfied for a l-o-n-g time!

Why? Because they’re made with real food! Lots of fiber from the chia seeds and coconut… hence the chewing needed!

Make a variation by adding cinnamon or other warm spices. make the teacakes for yourself, or make for a special occasion such as holiday, baby or wedding shower or birthday celebration.

The Teacakes are portable. Easy to pop a few into a bag and throw them in your purse when your on the go. Perfect to eat when your shopping, at the airport, or on a road trip. 

Plan to eat them within about 24 hours of baking them. They are best kept in the fridge (after they’ve cooled down). They get “old” rather quickly

Brands of coconut butter vary in texture and their ability to melt. You may have a brand that really doesn’t melt. Put it in the saucepan anyway and heat slowly. At least warn it a bit. Other brands will actually melt. It works either way.

Coconut butter is NOT the product sold in the refrigerated “butter” area of the store. that’s “butter” made with coconut.

This coconut butter is often found next to the coconut oil in the store. It’s in a jar. When you open it, it often has a layer of coconut oil on the top. Remove that and use where you would use coconut oil. For this recipe, use the harder/firmer coconut butter underneath the oil.

Using coconut butter gives the wonderful flavor and texture quite different from using the oil. We know you’ll love it!

The ground chia seeds mixed with water are a replacement for egg. It’s what holds them together (and adds that fiber). If you let the mixture sit, it will turn very thick. You may think you did something wrong. Nope! It does thicken up like rubber cement. When you add the chia seed mixture to the other ingredients, you’ll need to mix it with your hands.

Lemon Poppyseed Teacakes


3 cups unsweetened shredded coconut

½ cup coconut butter, melted

4 Tbsp white or black chia seeds

¾ cups water

3 Tbsp poppy seeds

2 tsp liquid lemon stevia

1 tsp lemon extract



Preheat oven to 350F.

Melt the coconut butter on LOW heat. Check to see that it does not burn. 

Grind up the chia seeds in a coffee grinder. Pour the powdered chia into a big mixing bowl, add the water, and mix completely. The chia and water will combine to create a gel.

Stir in all other ingredients until completely combined. Use your hands to mix it thoroughly!

Mold into balls and place on parchment paper lined baking sheet. When you form the balls, squeeze them as tight enough to hold together well. This will prevent them from drying out. 

Bake at 350 for about 30 minutes or until the tops are light golden brown.


Chocolate Chip Bars: Gluten Free

Chocolate Chip Bars: Gluten Free

chocolatechipSMALL1These Chocolate Chip Bars taste like chocolate chip cookie dough. Gluten Free, almost dairy free, grain free and almost sugar free. The chocolate chips we use have erythritol, a sugar alcohol, and stevia. The bars themselves are sweetened with stevia. The butter is the only source of dairy. Use ghee, or clarified butter to take out the dairy component of the butter. The vanilla and almond extracts are what give these bars that chocolate chip cookie flavor sensation. They’re frozen, not baked.

Lily’s Dark Chocolate Chips are what we use instead sugar sweetened ones. In Minneapolis we found them at Lakewinds Co-op on Lyndale Ave S. Lily’s also makes a variety of dark chocolate bars sweetened with stevia.

For people living without gluten and grains, I’m betting you’re feeling better in both your belly and your brain. The two are intimately connected. It’s not only the gluten, but also the new, non-gluten proteins that cause problems for people. These are proteins introduced recently (as recently as 1980) during genetic modification of the wheat. No one realized how many problems these new proteins could cause for humans.

These novel proteins have been causing gut inflammation… and when the gut (or intestinal lining) is inflamed, the brain follows suit. The blood brain barrier can become leaky, just like the small intestine becomes leaky from this irritation and inflammation.

Even though the popular term is “gluten free”, it’s really about the wheat itself….. and more than just the gluten part of the wheat. That’s why so many people have been feeling better after eliminating wheat from their diets. people notice:

  • Sharper thinking and better focus
  • Loss of excess body fat
  • Increased energy
  • Better mood
  • Decreased or elimination of joint pain
  • Improvement of Hashimoto’s thyroiditis
  • Improved digestion
  • Less or no gas, bloating
  • Elimination of or improvement of Chrohn’s disease, IBS and Ulcerative Colitis
  • Improvement of diabetes type II

This blog is dedicated to providing you with easy to make recipes to support you in your quest for better health. We strive to have all our recipes gluten and grain free, dairy free or close to it, and sugar free (no refined sugar, “natural” sugar or artificial sweeteners). Due to the problems people have with eggs, we offer many recipes also without eggs. This leaves good fats such as coconut oil and milk, olive oil, sesame oil, pasture butter, coconut flour, nut flours, raw nuts and seeds including chia seeds, pastured meats and bones, some fruits, and organic vegetables of all types.


Chocolate Chip Bars

UnknownBottom Layer

1 c Vanilla Warrior Protein Powder

1 c almond or hazelnut flour

3/4 c coconut oil

4 Tbsp pasture butter (use ghee or coconut oil for dairy free)

2 Tbsp vanilla extract

1 tsp almond extract

1 tsp Nu Naturals Liquid Stevia

1 c chopped walnuts or pecans

1/2 bag Lily’s Dark Chocolate Chips

gluten free recipesDirections

Mix the protein powder and almond (or hazelnut) flour until combined. Melt the butter and coconut oil on the stove on LOW heat. Stir the butter and oil into the dry ingredients. Add the extracts and stevia to the mixture and stir until combined. Fold in the chopped nuts. Spread the mixture out onto a flexible cutting board or lightly greased pan with low or no edges. Do not freeze. Set aside and allow it to cool before you add the chocolate chips and while you make the topping. 

Press the chocolate chips into the bottom layer with your hands. (Make sure the dough has cooled for a few minutes already).


1/3 c pasture butter plus 1 Tbsp organic coconut oil (melted)

1 tsp vanilla extract

1 tsp stevia

6 Tbsp coconut flour

1/2 cup shredded unsweetened coconut flakes


Mix the rest of the ingredients and spread out on top of the bottom layer: The consistency will be like dough. Crumble it as best as you can to spread over the bottom layer. Gently press it in. Top with more shredded coconut and press it in. Freeze. Cut into squares and store in a glass container in the freezer. 

Seed Crackers: Gluten Free

Seed Crackers: Gluten Free

gluten free recipeFor people going gluten free, the Seed Crackers come to the rescue! These gluten, grain, sugar and dairy free crackers are amazingly easy to make. And so many variations on herbs and spices. The crackers are held together with chia seeds. When the Chia seeds are mixed with water they create a gel bubble around them causing them to hold a firm shape. 

Both the seeds and the chia will dramatically increase your fiber intake. Good news for people struggling with constipation. Just be sure to drink plenty of water and chew the crackers well!

The seeds add a variety of good fats and fat soluble vitamins, in addition to the fiber.

The Seed Crackers freeze and travel well. Good news for travelers wanting healthy snacks.

Give yourself about 10-15 minutes to prepare the crackers.  Yes, very quick and easy!

We season the crackers with fresh onion, garlic, basil, rosemary, red pepper flakes and himalayan salt. You can get creative with your own favorite flavors. Cayenne pepper, lemongrass, ginger, sun dried tomato, or just plain salt and pepper! We have not tried cinnamon and nutmeg…. let us know if you try this one!


  • 1/2 cup chia seeds
  • 1/2 cup sunflower seeds
  • 1/2 cup pepita seeds (or pumpkin seeds)
  • 1/2 cup sesame seeds
  • 1 cup water
  • 1 garlic clove
  • 1 tsp chopped onion
  • 1/2 tsp himalayan salt, or to taste
  • optional: Fresh herbs (we love red pepper flakes, fresh basil and rosemary)


crackers1Mix all the seeds and salt together in a mixing bowl. Place the water, garlic, onion, and herbs into the Vitamix or blender and mix until well combined. Pour the water mixture over the seeds and stir. Let sit until the chia seeds have absorbed the water and everything is much thicker. This only takes a few minutes. Taste a little bit to see if you need more salt or herbs. The flavor will not be different before and after baking. 

Dehydrate: Use a spoon or your hands to spread the seed dough over the flat sheets of your dehydrator until about 1/4 inch thick. Leave on the lowest temperature or about 105 degrees for about 12- 24 hours or until your desired crispy texture. Store in a glass container. 

If it’s humid, or you leave them out too long and they get a bit stale, put them back in the dehydrator for 10-15 minutes to crisp up.




Pumpkin Smoothie

Pumpkin Smoothie

Get variety in your protein shake repertoire by adding this tasty pumpkin smoothie. Along with the Green Shake, this is a favorite with our clients.

As always, we recommend using the Vitamix to powerfully blend your shake. If you don’t have one now, make a plan to have a Vitamix in your life in the next few months. Save up. Look for good deals online. Once you have one, you’ll use it every day……. and so will your family members.

It will become you’re most used appliance. Your shakes will taste better and they;ll give you better nutrition as the blades are able to finely grind up anything you put in there… makin it easy to digest and assimilate. Why let the nutrition go undigested down the toilet? You’d rather have those nutrients go right into your cells….. giving you AMAZING energy.

Use the canned, organic pumpkin. NOT pumpkin pie mix, with added sugar and other ingedients you won’t want. Just the plain pumpkin. If it’s Fall and you have pumpkins available, make your own pureed pumpkin for the shake.

You could use a combination “pumpkin pie spice” for ease and convenience. We’ve found the individual spices listed here make the best taste and flavor sensation.

The “natural” Sun Warrior Blend also works best. We’ve used the vanilla, but found the flavor was not a hit. The “natural” Sun Warrior Blend is ONLY protein (pea, hemp and cranberry). No colors, no sweetening, nothing added at all. It’s a good, pure product that most everyone can use and not react with allergies, gas, bloating, or inability to digest.

Enjoy this one!

Pumpkin Smoothie


1 c water

1/2 c pumpkin

1 scoop natural Warrior Blend (protein powder)

1/2 c raw pecans

3-4 packets NuStevia NoCarbs Blend

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

tiny pinch cloves

tiny pinch Himalayan salt

Ice (3 c)


Blend all ingredients in Vitamix or blender until smooth. Add more ice or water as needed to achieve desired thickness.

One serving.

Healthy Green Smoothie

Healthy Green Smoothie

A healthy green smoothie that’s a favorite in our Nutrition Series. If you like vanilla, you’ll love this one! smoothie greenSuch an amazing way to hide kale right there in your shake! For kale lovers, add more, otherwise just those 2 leaves will give you the added nutrition without the vegetable taste.

As always, we recommend the Vitamix because of its outstanding ability to chop the ice but also the kale into teeny tiny pieces that are easily absorbed….. giving you a nutritin boost!

The Sun Warrior Blend combines pea, carnberry and hemp protein. Ideal for people with dairy and soy allergies or intolerances. Also ideal because the Sun Warrior brand does not include other ingredients such as sugar, coloring and other additives.

Be sure to use the full fat, organic coconut milk and not the coconut milk in the cardboard containers. Low fat is not the way to go.

Green Smoothie


1 c water

1/4 c canned coconut milk

1 scoop vanilla Warrior Blend (protein powder)

1/4 c raw almonds

1 tsp vanilla extract

2-3 packets NuStevia NoCarbs Blend

2 leaves of kale

Ice (2 c)


Blend all ingredients (except the ice) in Vitamix or blender until kale is completely chopped. Then add 1-2 cups of ice

One serving.