Health Tips

These Health Tips are designed to give you a quick and easy insight into ways to improve the overall health of you and your family. Use them as you see fit, and please, contact us with any questions.

Health Tip #2: Eat real, whole foods. 

Food is Medicine. I've said it before and I'll say it again and again. I want to introduce you to two people who are using food as medicine to change the lives of children in schools in California. The Conscious Kitchen in Sausalito, CA, and Hilary Boynton, who proudly refers to herself as "The Lunch Lady" at Manzanita School in Topanga Canyon, Ca. 

The Conscious Kitchen partners with schools and their lunch programs to offer children nourishing foods to help them focus and function better. They focus on providing fresh, local, organic, seasonal and non-GMO meals. Read this article and see the amazing results from one specific school. 

Hilary Boynton, or @Liveyumyum on Instagram, has in large part made our journey on the GAPS diet possible in thanks to her cookbook. The Heal Your Gut Cookbook was a game-changer for us as we started our journey last year. She is a real food firecracker and believes in the power of food to heal and prevent disease. The food she and her team crank out at Manzanita School in Topanga, CA is nutrient dense and mouthwatering, to say the least. Check her out on Instagram. 

Food is powerful medicine or poison to the body. We have learned this first hand in our own family. It is encouraging to see others working so hard to help children be able to focus and learn using food as the conduit. 

Health Tip#1: Fat is my Friend! Say it with me! Fat is my friend and GOOD food! Getting more saturated and healthy fats in your diet will help balance your blood sugar and cravings while helping you feel full longer. Some of my favorites are duck fat, chicken fat(schmaltz), lard, avocado, coconut oil, and butter. Lots and lots of butter, actually. Don't be afraid of the fat. Saturated fats boost your immune system, encourage the liver to actually get rid of stored fat in your body, and improve your brain function, among many other things. So toss some extra butter in the pan when you fry up an egg, put a spoonful of coconut oil in your coffee, and watch your children smile as they eat those duck fat potatoes!

Recipe for Rosemary and Garlic Duck Fat Potatoes

Recipe calls for 5-6 small to medium red/gold potatoes(feeds 3-4 people)

Rinse and dry the potatoes, unless they are local, then just wipe them, but leave some of that good, local dirt for your microbiome. Chop up the potatoes, make sure they're dry and place them in a roasting pan. Take a sprig or two of fresh rosemary, detach from the stem, chop up finely, and add to the potatoes. You can use dried rosemary, as well, if you don't have fresh. Press or chop up finely 2-3 cloves of garlic, add to the pan. Sprinkle some salt and pepper to taste (likely you'll add more after they've cooked). Take a heaping tablespoon, or more, of duck fat and coat the potatoes, preferably with your hands so you get every inch of the potato. Stir everything around. Bake at 400 for 25-35 minutes until they crisp slightly, or to how you prefer the texture. Put on a plate, NO KETCHUP, and enjoy immensely!

Morning Glory Muffins

2 cups sprouted flour
1/2-3/4 c coconut sugar
2 tsp baking soda
2 tsp ground cinnamon
1/4 tsp salt
1 c shredded carrots
1/2 c raisins, or chopped dried cherries
1/2 c unsweet coconut flakes
1 shredded apple
3 eggs
1 c avocado oil or coconut oil
2 tsp vanilla
OPTIONAL: 1/2 c walnuts or sprouted seeds of choice


Preheat oven to 350. Line 12 muffin cups with liners. In a large bowl mix the flour, sugar, soda, cinnamon and salt. Then stir in the carrots, raisins, coconut and apple. In a different bowl beat together the eggs, oil and vanilla. Combine the egg mixture with the flour/fruit mixture. Mix just until everything is incorporated. Fill the muffin cups. bake for approx. 20 minutes. 

Chicken Salad

***Modified from the Food Babe's recipe

3/4-1c kefir or plain yogurt
3T Apple Cider Vinegar
1 1/2 T dijon mustard
The meat of 4-5 cooked chicken thighs, diced ***
1/4 of a red onion, diced
1/2 a green apple, pealed and diced
Grapes, to preference, cut in half


In a small bowl mix the kefir, vinegar, mustard and set aside. In a bigger bowl mix the chicken, celery, onion, apple and grapes. Add the kefir mix and toss. Add salt and pepper to taste. Serve on a bed of lettuce, with a sprouted tortilla or in a pita. 

***I use chicken out of chicken stock for this. You could also grill the chicken. 

Peach Pie and Homemade Crust

1 egg, beaten
5 c sliced, peeled peaches
2T lemon juice
1/2 c all-purpose flour/sprouted flour
1 c sugar
1/2 t cinnamon
1/4 t ground nutmeg
1/4 t salt
2 T butter


Preheat the oven to 450. Place the peaches in a large bowl. Sprinkle with lemon juice. Mix gently. In a different bowl, mix flour, sugar, cinnamon, nutmeg and salt. Pour over the peaches and mix gently. Roll out crust, brush the dough once secure on the bottom of the dish with some of the egg. Pour mixture into pie crust and dot with chunks of butter. Roll out second crust. Cover with the crust. Fold the edges under and press them with a fork dipped in egg. Brush the remaining egg on top fo the crust. Cut sever slits in the middle. Bake for 10 minutes then reduce the heat to 350 and bake another 30-35 minutes. Cover with foil is browning too fast. 

Homemade crust:

1 1/4 c sprouted white wheat flour or all-purpose flour
1/4 t salt
1/2 c butter, chilled and diced
1/4 c ice water

*** double for thicker crust


Combine the flour and salt in a large bowl. Cut the butter into the flour by hand or in a blender until well incorporated. Stir in the water a T at a time until a dough forms. Separate into two balls. Wrap each in plastic wrap and refrigerate for at least 2 hours. 

***this recipe is also fantastic for chicken pot pie!

Beef and Vegetable - Stuffed Acorn Squash

Feeds 4

GAPS version:


2 small to medium acorn squash, halved, and seeded
1 lb grassfed ground beef
1/4c celery, chopped
1/2 an onion, chopped
1 leek (white only), chopped (optional)
1-2 tsp salt, to taste
1/2-1 tsp rubbed sage
pepper to taste
1 T Duck fat (if using a lean ground beef)

1. Invert the squash in a baking dish. Add water (about an inch) and cover with foil. Bake at 425 for 35-45 minutes or until easily pierced by a fork. 

2. Remove squash and flip over, let cool a bit while you cook the rest. 

3. Cook beef, onion, celery and leek over medium heat until no longer pink. Don't drain off the fat! If more fat is needed with a lean beef, add in the duck fat (this gives amazing flavor!) Stir in the salt and sage until blended. 

4. Scrape out the flesh of the squash and add it to the beef mixture. Incorporate all. Save the acorn squash to use as "bowls". 

5. Fill acorn bowls with mixture. Serve and enjoy!

Optional modifications: 

Rice - add cooked rice to beef mixture, mix in well. (Step 4)
Cheese - sprinkle over the top, add back to the oven to let melt - if desired. 

Danielle's Chocolate Muffins

***Makes more than 12

~ WAPF approved
~ Not GAPS legal

2 c sprouted All-purpose flour
3/4 c coconut sugar (this can be adjusted if desired sweeter)
1 c chocolate chips
1/2 c cocoa powder
1 t baking soda
2 eggs
1/2 c full-fat coconut milk (or milk of choice)
1 t vanilla
1/2 c oil of choice (I use avocado oil)
1 c kefir (a plain yogurt works also)

Preheat the oven to 400

Combine dry ingredients and chocolate chips in a large bowl. Whisk together wet ingredients in a separate bowl. Combine the two till all is incorporated. Fill muffin cups 3/4 the way full. Sprinkle additional chocolate chips on top. 

Bake about 12-15 minutes

Chicken Liver Pate

This is a melding of about 3 recipes I've found. 

*Dairy free
*Egg free
*Gluten free
*GAPS approved
*WAPF approved

3 T Lard or coconut oil
1 lb chicken livers
1 onion, chopped
2 cloves of garlic, pressed
1/4 c meat stock
Juice of 1 lemon
1/2 t dried dill
1/2 t dried rosemary
salt and pepper 
2-4 additional T Lard

Melt the lard in a skillet. Add in the livers and onions and cook, stir occasionally, for about 10 minutes until livers have browned. Add in the stock, garlic, herbs and lemon juice. Bring everything to a boil and cook, uncovered, until all the liquid is gone. Let it sit for a while and cool. Add in softened lard. Using an immersion blender, or food processor, process until smooth. Season with salt and pepper. Place in a glass container and chill.