Avocado-Nana Raspberry Parfait

Avocado in desserts?  Why not!

In this parfait, the avocado provides a smooth rich creamyness, while the banana sweetens it.


It is simply a smooth avocado and banana puree layered with fresh raspberries and topped with a little coconut cream and a few more fresh raspberries.

Tasty, delicious and very good for you!


This dessert is sugar, dairy and egg free, is raw and 100% AIP.  .

Avocado-Nana Raspberry Parfait

makes 3


Peel and remove the stone from the avocado and place it in a food processor.  Add the peeled banana, yoghurt, honey and collagen (if using).

Process on high until the mixture is smooth and creamy.

Layer the avocado mixture in glasses or jars with the raspberries, topping with some coconut cream and a few more raspberries.


Chill in the fridge for at least 30 minutes before serving.

Shared at:  Mostly Homemade Mondays, Thank Goodness It’s Monday

Choco-Bananacado Mousse – AIP/Vegan/Raw

A chocolate craving the other night, and a need for some comfort food led me to develop the recipe for this mousse


It actually does not contain any chocolate – I used carob instead.

This recipe is 100% AIP, it is also vegan and raw as it contains no eggs.

But despite this, it is just as satisfying and “chocolatey” as any chocolate mousse I have ever tried.  It is also very rich and filling.

Choco-Bananacado Mousse

Serves 2


  • 1 ripe avocado
  • 1 ripe banana
  • 3 TBSP carob powder
  • ¼ vanilla powder
  • pinch of Himalayan salt
  • 1 TBSP coconut oil
  • 1 TBSP raw honey
  • 3 TBSP coconut cream (the thick layer at the top of a can of coconut milk)
  • Whipped coconut cream and fresh raspberries to garnish (optional)

This is a very easy recipe that takes only seconds to whip up…  perfect for when you need a “chocolate” fix in a hurry.

Peel the avocado and remove the pit.  Place the avocado flesh in a food processor with the banana, carob powder, vanilla powder, salt, coconut oil, coconut cream and honey.

Process on high for a minute or two until the mixture is smooth.

Transfer to two individual serving dishes or jars.


This can be chilled in the fridge or consumed immediately.  Chilling in the fridge will result in a firm texture.

Serve garnished with whipped coconut cream and fresh fruit if you like.


It is delicious eaten just as it is though.

Shared at Full Plate Thursday

Shared at Awesome Life Friday #11

Shared at Natural Family Friday

Shared at Gluten Free Friday

Shared at Simply Natural Saturdays

Shared at Mostly Homemade Monday

Shared at Fat Tuesday

Shared at Corn Free Everyday

Shared at Handmade Tuesday

Shared at Show and Share

Shared at Paleo AIP Recipe Roundtable #68

Shared at Pure Blog Love

Shared at Natural Family Friday

Shared at Foodie Friday

AIP Saskatoon Berry and Peach BBQ Sauce

BBQ sauce is a hard condiment to substitute for when you are following the Auto Immune Protocol – Tomatoes are out, chilli is out.  What can you eat with your ribs, burgers and wings?

I came up with this fruit based BBQ sauce that I served with ribs for one of the girls birthdays.

It was based on some frozen saskatoon berries and some frozen peaches that I had in the freezer.  If you cannot find saskatoon berries, you could substitute another type of berry – blueberries might make a good substitution.

This sauce does not have quite the same spicy tomato flavour as a traditional BBQ sauce, but it does have a wonderful fruity, slightly acidic flavour.  And it pairs really well with grilled meats.

This is a stage 1 AIP reintroduction recipe that calls for black pepper.  If you have not managed to successfully reintroduce black pepper, or you are still on the strict elimination phase of AIP, you can simply omit the black pepper to make this recipe 100% AIP compliant.

When reintroducing foods on the AIP, I recommend this guide.

AIP Saskatoon Berry and Peach BBQ Sauce


  • 1 tbsp coconut oil or other fat of choice
  • 1 onion – finely chopped
  • 6 cloves of garlic – crushed
  • 3 cups chopped peaches (fresh or frozen)
  • 1 cup saskatoon berries – thawed if frozen (substitute blueberries if you cannot find saskatoon berries)
  • ¼ cup coconut aminos
  • ¼ cup maple syrup
  • ½ cup apple cider vinegar
  • 1 tsp sea salt
  • ½ tsp freshly ground black pepper (Omit the pepper if sensitive or strict AIP)
  • 1 tbsp grated root ginger
  • ½ tsp cinnamon

Melt the coconut oil in a pan and add the onion.  Cook gently over a low heat until the onion is softened.  Add the garlic and cook for a minute longer.

Now add the peaches and berries along with the maple syrup, vinegar, salt and pepper, ginger and cinnamon.

Simmer gently for 20 minutes until the peaches are starting to break down and the sauce has thickened slightly.

Blend until smooth and allow to cool.

Serve with your favourite grilled meats.

This sauce will keep for a week or two in a sealed jar in the fridge.  If you are wanting to store it for longer periods, I recommend that you freeze it.

Shared at Tasty Tuesdays #66

Shared at Paleo AIP Recipe Roundtable #33

Watermelon And Mint Sorbet

This is a wonderfully refreshing desert, perfect for a hot summer day.

While it isn’t a “true” sorbet, it is light and refreshing and tastes wonderful.  And unlike a “true” sorbet, you do not need an icecream machine to make this – all you need is a food processor.

It is incredibly easy to make and only has 3 ingredients.

This recipe is sugar-free, and is both Paleo and AIP friendly.

Watermelon And Mint Sorbet

serves 4-6


  • 4 cups of  watermelon  – seeded and diced into cubes
  • 2 limes – zest and juice
  • 2-3 large sprigs of mint leaves – removed from the stems

Freeze the watermelon cubes until solid.

Place the frozen watermelon in a food processor along with the lime zest and juice and the mint leaves.

Pulse until you have a smooth texture.


Serve at once.

Shared at Waste Not Want Not Wednesday #78

Shared at Tasty Tuesdays #66

Shared at Paleo AIP Recipe Roundtable #33

Homemade Mixed Berry Fruit Rollups

These are the perfect treat to give your kids, and actually, I like them myself when I fancy a sweet treat. So much better for you than candy!

They are so easy to make, and much cheaper than buying the over-priced fruit leather at the grocery store that often contain additional sugar, colourings and other additives.

Because you are making them yourself, you can control exactly what goes into them.

This recipe is easiest made in a dehydrator, but you could use the oven set at it’s lowest temperature.

Homemade Mixed Berry Fruit Rollups


  • 2 ripe bananas
  • 2 cups mixed berries (I used an organic frozen brand that contains strawberries, raspberries, blackberries and blueberries).  Fresh berries would work too.

Puree the berries and banana in a food processor.  You don’t need to thaw the berries first – I just pureed them frozen.

Spread the puree out on a sheet of parchment paper placed on the dehydrator tray trying to get it as even as possible.  If using the oven, spread the puree out on parchment paper on a baking sheet.


Dry the fruit out in the dehydrator until the top is set.  If using the oven, set it to the lowest temperature that you can and prop the door open to allow air circulation.  You need to keep a close eye if using the oven to ensure that it does not burn.

Once the top is set, flip the fruit leather over and peel off the parchment paper.

Allow to dry for another few hours until the other side is no longer sticky.

Don’t over dry this or it will become brittle.  You want it to be a little pliable so that you can roll it up.  Mine took about 4 hours in the dehydrator in total, but it will vary depending on the heat of your dehydrator or oven.


Once your fruit leather is dry, you cut it into strips about 2″ wide.  The easiest way to do this is using a pair of scissors.

Cut a strip of parchment paper a little wider and longer than each strip of fruit leather.

Lay the fruit leather on the strip of paper and roll up tightly.


Seal with a piece of tape and store in an airtight container.


And there you have it – homemade mixed berry fruit roll-ups that contain nothing but fruit.

Shared at Gluten Free Wednesday, Home and Garden Thursday

Paleo Strawberry Banana Breakfast Cookies

These make a fantastic grab-and-go breakfast that my kids love.

Very quick to make, they are tasty and packed with good things to keep everyone going until lunch.  Unless someone is running out of the door, I usually pair these with a fruit salad.  And if someone literally IS running out of the door with these in their hands, I will throw them an apple….


I like these because I can make them the night before and have a quick, portable breakfast the next day.

They would also be a good snack at any time of the day, not just for breakfast.

These are not strict AIP because of the eggs and nut butter and nuts, but if you have successfully reintroduced eggs and nuts you could probably eat these.  You could also use sun-butter to replace the almond butter if you tolerate sunflower seeds.

They are gluten, dairy and sugar-free however.

The eggs, nut butter and nutmeg make these an AIP stage 2 reintroduction.  When reintroducing foods on the AIP, I recommend this guide.

Paleo Strawberry Banana Breakfast Cookies

makes 12 cookies – serves 6 (2 cookies per serving)


  • 6 pitted dates
  • ¼ cup coconut flour
  • ½ cup nut butter or sunbutter – use any type that you prefer
  • 2 eggs – beaten
  • 1 banana
  • ½ tsp cinnamon
  • ½ tsp ginger
  • ½ tsp nutmeg (optional)
  • ½ tsp vanilla extract
  • ¼ tsp sea salt
  •  ½ tsp baking soda
  • 2 large strawberries – chopped finely
  • ¼ cup pecans or other nuts – use whatever you have

Puree the dates in a food processor (if they are very dry you may need to soak them in a little hot water first to soften them.

Add the coconut flour, nut butter, banana and eggs and pulse until well mixed.  Add the cinnamon, ginger, nutmeg, vanilla, salt and baking soda.  Pulse until incorporated

Now remove the food processor bowl, add the strawberries and pecans  (or other nuts) and stir in by hand.

Place heaped tablespoonfuls of the mixture onto a lined baking sheet, flatten slightly and bake in the oven for 15-20 minutes until the cookies are golden brown and firm.


Cool on a wire cooking rack and store in an airtight container until needed.

Basic Marinara Sauce

There are so many uses for a basic marinara sauce.

You can use it to cover meatballs.  You can use it to top a pizza.  You can use it on top of chicken breasts to make a chicken parm.  I use it all the time to make eggplant parm.  You can even use it to dress faux pasta noodles (I love it over zoodles!)

This is my “go to” recipe for a marinara sauce:

Because this recipe is made from tomatoes, which are a nightshade, this recipe is an AIP stage 4 reintroduction.  When reintroducing foods on the AIP, I recommend this guide.

Basic Marinara Sauce

makes aprox 3 cups


  • 1 tbsp olive oil
  • 1 small onion – finely chopped
  • 3-4 cloves of garlic – crushed
  • 1 796ml (28floz) can of crushed tomatoes
  • 1 cup bone broth (I usually use chicken bone broth)
  • 1 tsp dried basil
  • ½ dried thyme
  • ½ dried oregano
  • 2 tsp balsamic vinegar
  • sea salt and freshly ground black pepper to taste

In a large pan, heat the olive oil over a low heat (there is no reason to avoid using olive oil for cooking – see this post and this post.  It has a fairly high smoke point, and cooking with it does not damage the nutritional value of the oil in any way.  Also it does NOT turn it into a trans fat when used for cooking.  The only thing that heating olive oil may do is affect the flavour!)

Add the onion and garlic and cook gently until the onion has softened and is starting to look translucent.  Do not allow it to burn or brown – burned onions and garlic will give your finished sauce a very bitter flavour!

Now add the can of crushed tomatoes and use the bone broth to rinse out the can.  Add the bone broth and the can-rinsings to the pan.

Now add the basil and balsamic vinegar and season to taste with sea salt and freshly ground black pepper.

Simmer gently over a low heat for 30-45 minutes until the sauce is thick and rich.

Use as needed in recipes, or cool and store.  This will keep for 1 week in the refrigerator or up to 3 months in the freezer.

Packed Lunch (02/04/14)

This is what I packed for lunch for Hubby and the 4 girls today.


Clockwise from the top left-hand corner:

  • A gluten-free honey cake with ¼ cup of walnuts
  • cucumber sticks
  • green leaf lettuce and 2 hard-boiled eggs
  • carrot sticks and pineapple chunks

They all also took a reusable water-bottle filled with water.

Paleo Homemade Spicy Ketchup

Hubby and the girls all love ketchup.  They will slather it on almost anything.  (sadly I can’t eat it as it contains nightshades – tomatoes and spices, that are not part of the AIP protocol.

I still make ketchup for those who can eat it though.  They eat it for breakfast, as part of a packed lunch (to dip sausage or chicken nuggets etc), and it goes well with most evening recipes as well.  We go through quite a lot of this stuff!

This is my most common “go-to” ketchup recipe.

It has a good tomatoey flavour, but a spiciness that hubby and the girls love.  And the best bit is that there is no sugar at all.

This is an AIP stage 4 reintroduction recipe.  When reintroducing foods on the AIP, I recommend this guide.

Homemade Spicy Ketchup (Paleo)


  • 2 x 156ml (5.5 fl oz) cans of 100% tomato paste
  • ¼ cup apple cider vinegar
  • ⅔ cup lemon juice
  • 1 tsp dry mustard
  • 1 tsp paprika
  • 1 tsp ground ginger
  • ½ tsp cinnamon
  • ½ tsp red pepper flakes
  • ¼ tsp nutmeg
  • ¼ tsp cayenne
  • pinch of allspice
  • sea salt and freshly ground black pepper to taste.

This is a very simple recipe.  You just put all the ingredients in a pan together and whisk until it comes to the boil.  Reduce the heat to a simmer and cook for 5-10 minutes until thick.

Cool and pack in a jar.

Keeps well in the fridge.

Crispy Pork Belly Revisited – AIP Friendly

A few months ago, I posted my crispy pork belly recipe, which was not paleo (due to soy sauce and miso paste being used), but it was also not AIP friendly because it also contains sesame oil (sesame is a seed and therefor not part of the AIP protocol), in addition, it also contained five spice powder, which according to Wikipedia, contains fennel seeds (Again not AIP).  And the dipping sauce I served with it is also not AIP-friendly due to the chilli and soy sauce.

I had 2 pieces of pork belly in my freezer however, and was wondering how I could make this recipe (which is delicious!) in to a form that I could eat on the paleo AIP protocol that I am following.

First of all, I knew I wanted to keep the crispiness of the skin that I achieved in the original recipe – that was fairly simple, it is achieved by scoring the skin and then pouring boiling water over it to scald it, and then allowing it to dry out over several hours in the refrigerator.

Achieving the Asian flavours without the use of the miso and soy sauce was more difficult.  I did manage to achieve it though with the aid of coconut aminos, fish sauce, ginger, garlic and a homemade five-spice blend (recipe below) that did not include any non-elimination stage spices.  I also modified the dipping sauce to not include any chilli or sesame oil.  I took my portion of the sauce and then added sriracha sauce for my chilli loving family members who are not following the AIP-protocol.

This recipe is paleo, and to the best of my knowledge it is AIP-friendly.

As in my previous recipe, give this plenty of time – start it 24 hours before you plan to eat it for the most crispy skin.  The longer it sits in the refrigerator the better result you will get.

So this is it…  the crispy pork belly revisited recipe:

Crispy Pork Belly Revisited (AIP/Paleo)



  • 1.5 kg(a prox 3.3lb) pork belly (for us this was 2 very large pieces) – skin on
  • 1 tbsp salt
  • 1 tbsp grated ginger root
  • 3-4 cloves of garlic – crushed
  • 2 tbsp five-spice powder (homemade – recipe below)
  • 2 tbsp honey
  • ¼ cup coconut aminos
  • 2 tbsp fish sauce (choose one with no AIP additives – mine had fish, salt and water as the only ingredients)
  • 1 tbsp sea salt

The initial instructions are not much different from the original recipe….  you take your pork belly and score the skin, taking care not to go so deep that you penetrate the fat and go down into the meat (a very sharp knife is needed for this, although I have seen recommendations to use a scalpel blade for it… never tried it, may try that next time!  It makes sense though, because pig skin is very similar to human skin – heck they test sunscreen on pigs!).  Aim for a cut every 1cm/½” but you don’t have to be too precise about it.

After scoring the skin, you need to place your pork belly on a wire rack and pour a kettle-full of boiling water all over it – this step is vital, it is what makes that wonderful crispiness that we are trying to achieve.  Place the wire rack over the sink before pouring the boiling water over – it is easier that way.

Once scalded with the boiling water you are going to stash your pork in the refrigerator still sat on the wire rack for as long as possible.  Aim for at least 2 hours, but 24 hours is not too much.  You are drying out the skin here, and that is what is going to give you that perfectly crisp crackling when you cook it.

For the last 2 hours or even more, you are going to marinade your pork.  In my previous recipe I had you rub your pork belly with a mixture of miso and soy sauce.    This time you are going to use a mix of the ginger, garlic, five-spice, honey, coconut aminos and fish sauce.
Mix all these ingredients in a shallow dish and  sit the flesh side only of you pork belly in the marinade.  Put the dish back in the refrigerator and leave it until you are ready to cook it.  The longer it marinates, the better flavour you will get in your meat.

Once the time comes to cook your pork belly, preheat the oven to 180°C/350°F.  Place the pork on a wire rack in a roasting tray (skin side up), scatter it with the sea salt,  and roast for 1½ – 2 hours until the meat is cooked through.

Increase the oven temperature to 220°C/425F and continue cooking until the skin is crispy.

Remove the pork from the oven and allow to rest for 15-30 minutes while you prepare what ever you are serving with your pork belly (this time I serve stirfried bok choi and a dipping sauce).


Slice the pork into thick slices, and serve with the accompaniments and the dipping sauce below:

Dipping sauce for roast pork belly (AIP free)


  • 3 cloves of garlic – finely chopped
  • 3 tbsp apple cider vinegar
  • 2 tbsp fish sauce
  • 1 tbsp honey
  • 1 tbsp coconut aminos
  • 1 tbsp cilantro
  • 1 clove garlic – grated
  • ½ tbsp grated fresh root ginger

Mix all the ingredients together and serve with the  crispy pork belly.  For those who are not AIP, you can add sriracha sauce or diced red chilli to taste to the dipping sauce.  If you have a family that is a mixture of AIP and non-AIP, as ours is, simply take out the dipping sauce portions for the AIP people and add the chilli to the rest.


I served the pork belly on top of a bed of stir-fried bok choi with the dipping sauce.  There were no leftovers!

Homemade AIP-Friendly Five Spice

  • ½ tsp garlic powder
  • ½ tsp ground cloves
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tbsp ground dried orange or tangerine peel

mix all the spices together and use as directed in the recipe.

Omm Nomm, Nomm…..

Shared on the Paleo AIP RecipeRoundtable #12

Shared at Waste Not Want Not Wednesday #72

Shared at Real Food Wednesday 5/14/14