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Hi all! Sorry it has been so long, but hopefully you can expect some more posts coming up soon. I have some good, educational ones on the horizon I’m excited to share. Anyway, I hope your new year is going well so far!

So did anyone make a resolution to eat better or feed your family better for this year? Sometimes the hardest part about making healthier habits is feeling like you’re doing it alone. Multiple studies show that one of the biggest things that can help someone succeed in setting new goals is to do it with friends for accountability and support. 

A part of what I do – aside from individual nutritional consulting – is to lead group sessions on health and nutrition. Over the years, I’ve delivered talks on getting and staying on a wellness track. I lectured about discerning dietary myth from fact. Taught about what helps our metabolisms be as efficient as possible and how to keep inflammation at bay. My point…Want to learn AND have some fun? Need a girl’s night out? If you and your friends want to pick someone’s house, grab a few healthy apps (OK, and some wine), let’s slate a session to discuss how you and your family can feel better. If you’re interested, shoot me an email with the number attending, and I can send you pricing (and I promise, it can be cheaper than going out to dinner). I’m afraid this only pertains to the local Atlanta area. My email is

Okay, on to the food…

Speaking of Atlanta, if you live in Atlanta, have you ever had the fried parmesan cauliflower from Yeah Burger? Oh my goodness it is SO good. 

“Crazy Cauliflower” from Yeah Burger


Anyway, Alice and I love their cauliflower so much we thought we would try to recreate it. While we didn’t have a fryer or any parmesan, our new recipe completely exceeded our expectations. Honestly, I was going to make two batches. The first one without parmesan and the second with…but you know what? We didn’t need to do it. It just didn’t need the parmesan. The dish already was super tasty and bursting with flavor!  Alice said in some ways, it was actually “better than Yeah Burger’s.” I had to literally wrestle with her for this dish. I held both of her arms with one of my hands and had to reach over her to get a bite (we were of course laughing while doing this). I gave Tate a bite while he was doing some screen time and he didn’t respond at first because he so focused on his show. And then he stopped… looked over and said “WOAH, mom. That is AMAZING!!!!”. This recipe is no ordinary roasted cauliflower.

stiritup.meOne happy girl…
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It’s so easy to make and you can even get your cauliflower pre-cut from Whole Foods or some of the other stores if you would like…


I hope you guys LOVE this as much as we do!



THE BEST Roasted Cauliflower
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  1. 1 head cauliflower, cut into bite-sized pieces
  2. 3 tbsp coconut oil
  3. 1 tsp sea salt
  4. 2 garlic cloves
  5. 1 tbsp lemon juice
  6. 1/2 cup parsley leaves, finely chopped
  7. 2 tbsp olive oil
  1. Preheat oven to 425F.
  2. Place the cut cauliflower in bowl and add melted coconut oil and salt and stir well.
  3. Cook for 25 or so minutes flipping about half way though.
  4. While that is cooking, in the bowl you used earlier, mix together the lemon juice, garlic and olive oil
  5. For the last 5 minutes, turn the oven on broil 500 to get it get a little more brown if you would like.
  6. Once the cauliflower is brown and tender, remove it from oven, pour it back into the bowl and stir until the cauliflower is well coated with the lemon, garlic and olive oil.
  7. Place the cauliflower on a large plate, garnish with parsley and enjoy!
  1. Even though I used the pre-cut cauliflower, I still cut it a bit more so it would be thinner and have more sides to brown and soak up the lemon, garlic, olive oil mixture.
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  • Laura Pope - yum! Going to try today. Now if you could find out how to make those yeah burger Brussels sprouts I’d love you even more, if that’s even possible.ReplyCancel

I was starting to plan out my Christmas eve dinner list, and one thing kept popping to the top of my list – this chocolate pudding pie. But it’s not any old chocolate pie. It is my VERY favorite dessert. Very. Favorite. And, I’ve never made it. Maybe that is part of why I love it so.

My daughter Alice found the recipe last year on the Against All Grain web site and it has been her signature dessert (aside from Molten Lava cakes) ever since. The only ingredient that some of you may not have is gelatin. You can still order it on Amazon prime and get it on time. It’s good to have around anyway. We use it for our gummies, also. 

My sweet husband tried to make it for my birthday and instead of cinnamon, he accidentally used cumin. Eeek! I’m not sure if that’s worse that pepper and poppyseeds but apparently we all need to slow down. I hope you get to slow down, enjoy some good quality time with family and friends for the holidays, and have a fantastic new year! 

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Happy holidays!!


INGREDIENTS from Against All Grain:



  1. Preheat your oven to 350 degrees.
  2. Mix your crust ingredients and press the dough into a 9-inch pie pan or a 9-inch tart pan with a removable bottom. Bake your crust for 12 minutes, until it is golden around the ridge.
  3. Let the crust cool completely while you prepare your pudding. To save time, you can make the crust the day before and keep it wrapped tightly until you’re ready to use it.
  4. Soften the gelatin by placing it in a small bowl with the vanilla extract.
  5. Warm the coconut milk over medium-high heat for 6-7 minutes, being careful not to let it boil.
  6. Whisk the egg yolks, maple syrup, and salt in a small bowl.
  7. Slowly pour the hot coconut milk into the egg mixture, whisking continuously to temper the eggs. Pour the entire liquid mixture back into the pan, and continue cooking over medium-high heat for 6-8 minutes while stirring constantly. You don’t want this mixture to boil and it should be thick enough to coat the back of a spoon.
  8. Pour the softened gelatin and vanilla into the pan and whisk vigorously and until the gelatin is completely dissolved, about 2 minutes. Remove from heat, and pour the mixture into a glass bowl. If you are using agar-agar, it will take longer for it to dissolve, probably about 5 minutes. If you notice a few small lumps, pass it through a mesh strainer prior to pouring it into the bowl.
  9. Stir in the chopped chocolate until it is incorporated and smooth, then let the bowl cool for 10 minutes.
  10. Pour the pudding into the pie crust, and cover with plastic wrap pressed directly onto the pudding.
  11. Put the pie in the refrigerator for 6-8 hours until the pudding has set.
  12. Top with fresh whipped cream or coconut whipped cream and dark chocolate curls or shavings for decoration.


Someone recently sent me a message asking why I used so many eggs in my muffins. To me, the more protein and nutrients I can give myself and my family, the better. And, I am fortunate to have a great source for getting some nutrient-dense pasture-raised eggs.

Look how pretty they are. I love the blue ones in particular…


You can really tell the difference in the quality of an egg by the color of the yolk. The darker and richer the color, the better. This is the yolk from the duck egg. It has a similar color to the chicken eggs I get, just a little bigger.

buffalo wingsb

So because it’s cooler out and many chickens are slowing down their egg production, I was offered duck eggs. Apparently duck eggs are even more nutritious, so I couldn’t wait to add them to my muffins! I made a double batch with my 10 precious eggs. As I was mixing everything together I was wondering how different they would taste. Well, they did taste really different and I’ll tell you why. My face is actually sweating as I’m typing this right now. So when you use duck eggs, your baked goods will taste the same…but when you use 1/4 cup of pepper, instead of 1/4 cup of poppy seeds, well, that certainly mixes things up. Ugh, I’m so mad right now! I am stubborn and I hate to waste food, especially good quality ingredients so I ate a duck-egg peppercorn muffin – hence my sweaty face. And now I have a stomach ache to go with it. Grrr. Thankfully, the second batch…the batch without pepper…turned out MUCH better.

These muffins – sans the pepper – are my new favorite. They are such a great change… buttery and delicious! I hope you like our new muffins and be sure to always check your labels, especially when it comes to poppyseeds and pepper. 

_DSC2322cDont even think about it, George…
buffalo wings crop


Butter Poppyseed Muffins
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  1. 1/2 cup coconut flour
  2. 1/2 cup coconut sugar
  3. 1/2 tsp baking soda
  4. 1/4 tsp celtic sea salt
  5. 5 organic eggs
  6. 1 tbsp vanilla extract
  7. 1/4 cup butter
  8. 2 tbsp canned full fat coconut milk
  9. 2 tbsp poppyseeds
  10. If you want to make yours lemon poppyseeds then add...
  11. 2 lemons juices
  1. Preheat oven to 350F.
  2. Next, in a small bowl mix together the dry ingredients (coconut flour, salt, baking soda, coconut palm sugar) and set aside.
  3. Then in a medium bowl mix the wet ingredients sans the butter (eggs, coconut milk, vanilla, lemon if you use it).
  4. Now add the dry mixture to the wet and stir until smooth.
  5. Pour melted butter into bowl with the rest of the ingredients and blend everything well.
  6. Place cupcake holders in cupcake holders or greased pan and fill about 2/3 of the way full.
  7. Cook on 350 for 20-25 minutes. Allow to cool for at least 20 minutes and enjoy!
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  • Amanda Fraraccio - Hahaha; I can’t wait to make these!!! and though I feel sad for your pepper muffins I have to admit I’m glad to know I’m not the only one making those types of blunders…………..ReplyCancel

    • landriav - Ha, I’m afraid it happens all too often Amanda. And I’m so glad you liked them! They are good with the lemon, too!! Thanks for your notes! :)ReplyCancel

  • Amanda Fraraccio - made them this afternoon (I just love that I had all the ingredients on hand, how my pantry has evolved….); and Oh my buttery goodness!!!!! Delish!ReplyCancel

I can’t believe I haven’t shared these Pumpkin Bars with you guys already. I really thought I did. Anyway, I told my son I might try to make these for him today since it had been so long, and I got a “mom, pretty pretty please make the pumpkin bars!” I forgot just how much he LOVES these things! (OK, I love them, too)

These pumpkin bars are not only yummy but they are also full of protein, good fats and lots of fiber.  They make for a great snack!

super paleo snacks book

We wanted to make these bars a little more portable so we cooked them in muffin tins. If you do the same, be sure to cook them for only 25-30 minutes. 

As he sat there eating the pumpkin bars, he actually said “Mmmmm, I’ve got 7 more to go”. While he didn’t eat them all, well in one sitting, this snack really is his ALL time favorite!! 


 My friend and co-worker Stephanie Finn took this picture recently of her favorite pregnancy snack, even though she had the baby last spring. I think she still likes them….

steph pumpkin bars

Super Paleo Snacks Pumpkin Bars
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  1. 1 cup pumpkin puree
  2. 1/2 cup smooth almond butter
  3. 1/3 cup coconut palm sugar
  4. 1 tbsp coconut flour
  5. 1 tbsp pumpkin spice
  6. 1 tbsp maple syrup
  7. 1/2 tsp vanilla extract
  8. 2 eggs
  9. 1/4 tsp baking soda
  10. 1/8 tsp sea salt
  11. handful of chopped walnuts, optional
  1. Preheat oven to 350 degrees.
  2. Grease a large baking dish.
  3. In a large bowl, mix together all ingredients (but walnuts) until well blended and smooth.
  4. Pour mixture into prepared baking dish.
  5. Bake for 35-40 minutes or until a toothpick is inserted in the middle comes out clean.
  6. Allow to cool for about 30 minutes.
  1. If you bake them in cupcake holders, then cook them for only 25-30 minutes.
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My husband and I are taking a 5 day trip with some of our besties soon. YAY! Happy 40th Jenn!! Anyway, since we will be somewhere pretty remote I want to be sure I bring some good healthy food. Of course, I plan to bring some my regular travel snacks (post here) and of course my purposeful snack which goes with me everywhere. However, I really wanted to bring lots of good protein. I saw some grass-fed beef jerky at Publix the other day. I was actually so excited that they had it that I almost bought it. But then I realized it was $7.50 for 2 oz of meat. I think I was buying it more for support and approval than anything else (keep selling healthy stuff Publix!). But really, I can eat 2 oz. of meat in about 2 seconds.

So then I searched high and low for good protein bars. I really wanted some that had a good source of protein. I also wanted some that were casein free (so no whey protein). Quest bars are great if you can do dairy, but I can’t. Kind bars (with only 5 grams of sugar) would have been great but no almonds for me because I’m taking a break.  And the Epic bar that looks like brains (though I hear they are decent!), but $2.75 for 1.5 ounces seemed too pricey.

I just couldn’t come up with any good options. Then it hit me…I’ll make my beef jerky!! I totally forgot that I use to make beef jerky and it’s super easy! So $30 later, I’ve got 24 oz. (versus the 8 or so oz. I would have gotten for the same price from the Publix) of grass-fed beef jerky that will be perfect for my trip. Guys, this is CRAZY easy to make. The hardest part is cutting the London broil (you need a really lean meat) into thin slices. But, if you freeze the meat for an hour or two, it is actually really easy to cut. Or actually, an even easier way to cut it…is to grin and ask nicely the sweet folks behind the meat counter at Whole Foods. They’re always happy to cut itinto jerky-sized slices. I love my WF!

Whether you’re going somewhere for fall break or not, this makes for a great snack!! Happy fall y’all!



Grass-fed beef jerky from Super Paleo Snacks book
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  1. 2.5 lbs grass-fed london broil (or any lean meat)
  2. 1 cup gluten free tamari soy sauce or coconut aminos
  3. 2 tbsp raw honey or coconut palm sugar
  4. 2 tsp onion powder
  5. 1 tsp garlic powder
  6. 1 tsp sea salt
  1. Place the meat in the freezer for 1 to 2 hours to make it easier to slice. Remove from freezer and trim any visible fat. Then slice is AGAINST the grain into thin strips about ¼ inch thick.
  2. In a plastic freezer sized bag, combine all of the ingredients and let it marinate for at least 4 hours or overnight.
  3. Preheat the oven to 170 degrees if you aren’t using a dehydrator. On a wire rack or parchment paper on the baking sheet, lay the meat out flat, but be sure it is not touching or overlapping.
  4. Cook for 4-6 hours (depending on thickness) until the desired texture is reached. Flip the meat once or twice while cooking. If using a dehydrator, allow it to dehydrate for 4-5 hours.
  5. Store the jerky in the fridge or freezer but it is fine to keep it at room temperature for a couple of days.
  6. Makes usually 20-25 pieces.
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