Tag Archives: Gluten Free

Creamy Roasted Garlic Cauliflower Soup


If you’re following the GAPS diet or just eating a traditional diet, then this a great soup for you!

There is no dairy or gluten in it at all, and guess what?  Your family won’t even know it either LOL.

This soup is so creamy and just down right delicious.  If you do some of the prep work ahead of time, it can be a great go-to soup on those “hurried, rushed” nights!

Here’s how I make it.  I love being in the kitchen but there’s times when I love to “Bulk Cook” and make freezer meals.  The recipe calls for homemade chicken broth.  Have you started making your own yet?  It’s so simple.  I love the set it and forget it simplicity of making broth.  Just don’t forget about it and let it cook for a week!

You can read about my homemade CHICKEN BROTH RECIPE HERE.

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This recipe calls for two heads of cauliflower, but feel free to half it if you want to.  I ended up with 24 cups of soup when I was done.  I ate four cups (it was so yummy!) and then I froze the rest in these handy dandy freezer containers that hold 4 cups.  Perfect when I want some for lunch or dinner!

This is where I buy the freezer containers at:

Now, on to the recipe……

Creamy Roasted Garlic Cauliflower Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print


2 bulbs of garlic
1 tablespoon of coconut oil/ghee
3 shallots (optional)
2 large heads of cauliflower, chopped
1/4 cup shredded carrots
8 cups of Homemade Chicken Bone Broth
Pink Himalayan Salt and Fresh Ground Pepper (to taste)


Preheat oven to 350F. Peel the outer layers of the garlic to reveal as much of the skin as possible of the individual cloves. Snip the top off, place on a sheet of aluminum foil, drizzle coconut oil on each of them. Place the wrapped foil in the oven and bake for 35 minutes.

While the garlic is cooking, get your dutch oven out and add some coconut oil/ghee. Bring heat to medium-low and add the chopped shallots. Cook until slightly brown. Once the garlic is done roasting, let it cool and then you can squeeze it out and add it to the shallot mixture.

Next, add the remaining ingredients (except the carrots) and cook on low until the cauliflower is tender. Take the soup blend and either use your emulsion blender in the dutch oven or you can transfer your soup to the Ninja like I do. At this point, add the shredded carrots. I put it on the “blend” mode for less than a minute. Adjust the consistency the way you like it by adding more broth. You can also add more salt and pepper at this stage. I like a lot of pepper!

There you have it my friends! A wonderful non-dairy, non-gluten meal that is very satisfying. You can serve this with a nice healthy salad or as a cup of soup to your main course.

Enjoy and Blessings!!!

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Have you noticed that the word GLUTEN-FREE has popped up all over the place over the past few years? Why is it we never heard about this when I was a kid aka “the 70’s”?

Flour has been around since biblical times and if you think about it, people have been eating bread for centuries!!!  So why is it bothering people now?


Our ancestors were lucky!  They could just plant their wheat, harvest it and enjoy the smell of homemade bread.  The problem with the Gluten intolerance stems from the farmers being mandated by the government to spray their wheat with things like RoundUp and other pesticides.  Our bodies can’t tolerate it!  Our flour then becomes bromated.

Bromated flour is flour which has been enriched with potassium bromate, a maturing agent which promotes gluten development in doughs. Some commercial bakers use this type of flour because it yields dependable results, and it makes stronger, more elastic dough which can stand up to bread hooks and other commercial baking tools. Home bakers may choose to use it for much the same reason, when they can obtain bromated flour. Ascorbic acid has replaced potassium bromate as a food additive in a number of areas.

Potassium bromate is classified as a potential carcinogen, meaning that it may be harmful when consumed. In theory, the substance is supposed to bake out of bread dough as it cooks, but if a residue remains behind in the bread, it could be harmful in the long term. A careful balance is required of manufacturers, since they must add enough of the substance to bromated flour to make it perform as expected while not adding too much. Many flour producers have switched to ascorbic acid, which has similar properties without the potential health risk.


In some countries, bromated flour has actually been banned out of concerns about health risks. In the United States, it flour is legal, although state by state labeling laws may dictate that a flour producer clearly label flours which contain potassium bromate. Some organizations such as the Center for Science in the Public Interest have lobbied the Food and Drug Administration to ban potassium bromate as a food additive in the United States. Many bakeries and flour mills pride themselves on using unbromated flour, and market their products accordingly.

Typically, bromated flour is used in bread production. Adding potassium bromate makes the bread stronger and more elastic, and also promotes big rises of bread. The resulting bread tends to be strong and springy, well suited to commercial production especially. The substance also bleaches the flour slightly, creating the creamy white color which most people associate with flour. It tends to be used in low protein flours more commonly, since these flours do not develop enough gluten on their own.
Consumers who are concerned about using bromated flour can seek out flours which do not contain potassium bromate. When baking bread, a high gluten flour is very useful, and many flour mills formulate products specifically for bread production which will be clearly labeled as “bread flour.” A number of options including whole wheat and white unbleached are available.

*Source: http://www.wisegeek.com/what-is-bromated-flour.htm

I personally buy unbromated flour and I have hopes to get a food mill for Mother’s Day so I can start grinding my own flour!  My family just doesn’t know it yet!!


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How many of us are always on a diet?  You know what I am talking about, right? I mainly here people say “I really need to go on a diet”.  But, what does that really mean?  We eat one way for a period of time and then eat another way later down the road?  Have you ever wondered if one diet works for you but maybe wouldn’t work for someone else?

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Well, I am excited to share with you some amazing truth about diets and some common deficiencies people are having.

There are hundreds of diets that have worked for millions of people.  Every person has a unique physiology and different diets may work best at various points in someone’s life. – Dr. Josh Axe

Remember that nutrition course I am taking?  I’m only two weeks in and I am already learning a lot!  Now, before we go any further.  I am not taking sides on any of these diets.  This is just for informational purposes only.  I will share with you at the end which diet I choose and why. 🙂


I am going to start with the most popular diet that’s floating around right now and that would be THE PALEO DIET.  Have you heard of it?  I’m sure you have.

POSITIVES                                                         NEGATIVES

Real Food                                                           Not Organic focused

Eliminates Grains                                                 Consume Pork and Shellfish


Dr. Loren Cordaine is the founder of The Paleo Diet.  It is derived from The Paleolithic Diet aka Hunter-Gatherer from the Stone Age era.

Our next one is the VEGETARIAN/VEGAN DIET.

POSITIVES                                                         NEGATIVES

High in enzymes                                                  Carb overload

High in antioxidants                                              No Vitamin B12

Organic focused                                                    Amino Acid Dificiency

The TRADITIONAL DIET is most realistic.  It’s the way our ancestors ate.  Dr. Weston A. Price, DDS searched the reason for the causes of dental decay.  His  assumptions were right – nutritional deficiencies.  You can read all about The Weston Price Foundation and support their cause here.  He believes we should just Eat Real Food!  Things like bone broth, sour dough bread, organic food and grass-fed meats.

POSITIVES                                                         NEGATIVES

Real Food                                                             More time spent in kitchen

Historically proven

Easy to digest


Probiotic rich

The GLUTEN-FREE DIET is probably as popular as The Paleo Diet right now.  Have you noticed more and more food companies are listing items as Gluten-Free?  Why is it when I was a kid, GF was never even heard of?  I actually was tested and found out I have a gluten intolerance.  That was a few years ago.  I’ve done some research though and I’m finding that it’s not the gluten that is the problem.  It’s what they are spraying on all of the wheat farms and the companies that are putting all of these chemicals in our food.  I have found that if I eat unbromated flour, it doesn’t bother me.  Pretty cool , uh?

POSITIVES                                                         NEGATIVES

No gluten                                                           Conventional grains

Less Allergenic                                                     Wrong focus

Doesn’t address the cause

The next few diets are probably some that you never heard of before.  I hadn’t until Dr. Axe went over these in class.

The SCD (Simple Carbohydrate Diet)/GAPS DIET is great for anyone with an auto-immune disease.

POSITIVES                                                         NEGATIVES

Easiest to digest                                                   Hard compliance (restrictive)

Nutrient Dense

Heals the gut

The KETOGENIC DIET is great for cancer or Alzheimer patients.

POSITIVES                                                         NEGATIVES

Fast fat loss                                                          No carbs

No sugar                                                              Short term

Healthy fat


POSITIVES                                                         NEGATIVES

Burn fat                                                             Low in healthy fat

Build muscle                                                       Non-organic

Nutrient dense                                                    Hard on the gut


POSITIVES                                                         NEGATIVES

GI System reset                                                   Low fuel

Hormone support                                                 Long term deficiencies

Less calories                                                       Tend to overeat during meals

So, now that you’ve read about all of the diets out there, which one do you choose?  I know it can be overwhelming, right?

I personally eat The Traditional Diet.  I just eat real food.  I love sipping on bone broth or eating as much organic fruits and veggies as I can (budgeting allowed).  I grow a lot of my own so that helps for the most part.

There is also another side to diets and that is Nutrient Deficiencies.  Most of us do not get enough vitamins and minerals in our food so you might need to supplement.


I learned many years ago from Jordan Rubin, “It all starts in your gut”.  He’s absolutely right.  Dr. Axe stated that “If you aren’t digesting properly, you will be vitamin deficient”.

So what are some of the most common deficiencies?  Let’s take a look:


  • Magnesium
  • Vitamin D3
  • Omega-3
  • Enzymes
  • Antioxidants

*Men eat less fruits and veggies than women and they tend to eat fewer raw and organic.


  • Vitamin D3
  • Magnesium
  • Iron
  • Probiotics
  • Vitamin B6
  • Healthy Fats

*Women actually consume more carbs than men.


  • Vitamin D3
  • Vitamin K
  • Vitamin A
  • Probiotics
  • Omega-3

I’m so excited to be able to share this information to you.  Sorry if it was so long, but this is really valuable information.  I thank Dr. Josh Axe for teaching this course and I’m looking forward to the many weeks ahead and learning more about nutrition.

Here’s to your health!

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Roasted Radishes – Think Twice About This Peppery Veggie


So, my first question is this…..do you really like radishes?  I honestly can say that I can’t stand them…

UNTIL NOW!  I know they have a bunch of health benefits and I just love their sister, the Daikon Radish. I can eat those babies all day long.  There’s just something peppery about the taste that I don’t like them raw.

So, I had an idea and a thought (well, I actually saw a recipe for roasted radishes on a group I’m in on Facebook).  I still had a thought though.  I of course grabbed my iron skillet and added coconut oil. Chopped all the radishes up and I had two turnips I picked from my garden so I through those in the skillet too.  Added some rosemary and salt and pepper and baked them in the oven.  The rest is history!

Oh my goodness!  These are my new friends.  I like meeting new friends.

Here is my version of roasted radishes.  If you’re on the fence like I was, give these a try.  You will not be disappointed!  So delish!

Oh and the health benefits.  Check all this out:

Weight Loss



Blood Pressure


and there’s more!  You can finish reading the article on radishes’ health benefits HERE.

So, are you ready to get roasting?

Roasted Radishes

  • Servings: 4-6
  • Difficulty: easy
  • Print


10-12 Large size radishes
2 Tblsp. of Coconut Oil
2-3 Sprigs of Fresh Rosemary
Himalayan Sea Salt
Fresh Ground Pepper


Take radishes and cut them in quarters. Place coconut oil in iron skillet along with radishes, seasonings and rosemary. Toss it together until well coated and cook on 400 degrees until fork tender.

That’s it! Eat and enjoy!

Homemade Granola

I’ve been making this recipe for several months now and have made the mistake, I mean I have graciously, (LOL) been sharing with all my friends and family.  I have even sold it at a market that I participated in. My pastor seems to request it every time he sees me too…..

Before making my own granola, I was buying Kind or Larabar bars.  Those are really good and have all the ingredients that are healthy for me, but I still felt like I should be making my own.  I do keep the Kind bars on hand for a go to quick snack for my diabetic son.

What’s different about this recipe is that it’s no-bake and they taste amazing!  You can easily substitute the regular oats for gluten-free oats if you want.



Here’s a few pics of more with my professional look (I love my job!)


No-Bake Granola (and/or bars)

By Wendy Walker


1 ¾ cups of Organic Oats (I buy mine from my Bread Becker’s Co-op or you can buy them HERE)

½ cup of Organic Raw Pumpkin Seeds

½ cup of Organic Raw Almonds

1/8 cup of Organic Chia Seeds & Organic Flax Seeds

4 tbsp of Organic Hemp Heart Seeds

1/3 cup of Raw Honey

1/3 cup of Organic Coconut Sugar

Pink Himalayan Salt (adjust according to your liking)

1/3 cup of Organic Peanut Butter (optional)

Vanilla extract (just splash, or whatever you like. I use about 2 tsp as I love vanilla)

½ cup of chocolate (you can use chips or just rough chop a block – milk, dark, cacao, etc.) I use THESE.




Soak the almonds overnight in water and add a little salt.

Cut parchment paper to fit a 9×13 or the medium size pampered chef pan.

Toast pumpkin seeds at 250◦ for 20 minutes.  Once that is done, chop them real fine along with the flax seeds.  I use my pampered chef food chopper.

Combine oats, toasted pumpkin seeds, chia, hemp, almonds in a bowl.  In a saucepan, mix honey, sugar and salt.  Stir until it comes to a boil.  Remove from heat and stir in peanut butter and vanilla.  Pour the mixture over your dry ingredients and mix well.

Let cool for about 10 minutes and then add the chocolate.  Spread the mixture on the parchment lined pan and press down.  Cover with a towel for a few hours.  Cut and enjoy!  They make about 12-15 bars.  You can also break the pieces up and use it as just granola as a topping for yogurt or pour milk on it and eat like cereal.

I buy my seeds in bulk on either Amazon or at Hoover’s in Altamonte.  They are all organic and raw.  I’m sure you can find them at Sprout’s or Health Basket if you are local.  I figured the cost out to be $1.00 per bar.  I’m sure you can get the cost down cheaper if you don’t use organic.  You could also bake this, but you receive more health benefits when they are raw and alive!


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