Fried Steak with Coconut Gravy

IMG_0975This is a comfort food for me. It takes me back to my childhood. I was inspired by my Aunt who told me about a delicious coconut gravy she made. This gravy is so simple, but amazingly rich and delicious. I played around with different flours to coat the steak, but this combination works and tastes the best. If your gravy doesn’t  thicken well, take tablespoon of flour and mix it with a tablespoon of water and add it little by little to the coconut milk until it thickens to a gravy consistency.


4 cubed steaks

1/4 cup coconut flour

1/4 tapioca flour

2 1/2 tsp salt, divided

2 TB avocado oil

2 TB duck fat

1 can Coconut milk

1 tsp fish sauce


Combine flours and 1 tsp salt. Heat avocado oil in large skillet over medium heat. Dredge your steaks in the flour mixture, coating both sides.IMG_0973 Once the oil is hot, add coated steak to the skillet and cook 3-5 minutes till slightly brown. Add duck fat and flip for another 3-5 minutes. You want it browned a little on the outside and still medium-medium rare inside. IMG_0972Remove steaks and set aside. Add coconut milk and fish sauce. Whisk until sauce thickens. If it doesn’t thicken add a small amount of tapioca flour mixed with an equal party of water. Taste and add 1/2-11/2 tsp of salt if needed. Place steaks back in gravy and serve.



Korean Sweet Potato Noodles with Beef and Kale


I crave Asian food. Most of which I can’t eat because of my AIP diet. I decided to check out authentic Asian cookbooks from the library and experiment with AIP compliant versions. This is the first recipe from that experimentation. It’s a new family favorite. I found Sweet Potato Noodles at my local international market when looking for a substitute for kelp noodles. They are the Bomb! You can find them online and I’ll link you to them, but they are cheaper at the international grocery. I use red wine in the marinade, which is something that I’ve thankfully reintroduced. You may easily omit it. I also use Shiso/Tia To which is a Japanese/Vietnamese herb that I grow and love. You may easily omit that too if you can’t find any. Also note that you marinate the steak overnight, so start it the day ahead. As many others with Sjogren’s, my sodium is low, so I like and can handle lots of salt. For the last two teaspoons of salt, I advise you to taste and salt as desired. This way you may salt as you need. Dried and reconstituted shiitake mushrooms have a more powerful umami flavor, which is why I stuck with those rather than using fresh. They are found at international groceries or in dried spice sections of gourmet groceries. I will also link you to some online options. They are also more economical in stores.


1 pound Sirlion steak, sliced thin

4 TB Coconut Aminos, divided

5 Cloves Gatlic, divided and minced

1 TB Olive Oil

1 TB Red Wine, optional

10 oz Sweet Potato Noodles

5 dried Shiitake Mushrooms

2 Thumb Size Pieces of Ginger, peeled and minced

2 TB Coconut Oil, Divided

1 Carrot

1 Bunch Kale, roughly chopped

3 1/2 tsp salt, divided

1/4 cup Bone Broth

1 TB Nutritional Yeast

1 TB Apple Cider Vinegar

1 tsp Shiso, optional

3 Green Onions, divided and sliced thin

2 TB  Fish Sauce

1 TB Avocado Oil


The night before, marinate steak in 2 TB Coconut Aminos, 2 Cloves Garlic and 1 TB red wine, optional.

When ready to cook, boil water and pour over the shiitakes. Let them sit 30 minutes to reconstitute. Then Drain, remove stems and slice.

Boil water, add noodles and turn off the heat. Allow to sit in water 5 minutes or until they are soft. Drain and rinse till cooled. Make a few cuts with kitchen scissors and set aside.

Heat 1 TB coconut oil in large frying pan. Add Mushrooms, Ginger, Beef and 1/2 tsp salt. Sautée over medium heat until beef is just done, about 5 minutes depending on thickness of the beef slices. Remove Beef and set to the side with the noodles leaving the mushrooms and majority of the ginger.

Add Kale, 2 Cloves of garlic, 1 TB Coconut Oil and Shiso, if using, to the pan with mushrooms and ginger. Sautée a minute or two then add cider vinegar. Sautée for another minute, then add bone broth and nutritional yeast. Cook another couple minutes until Kale is soft. Taste and add 1 tsp of salt if desired.

Add carrots and 2 green onions. If the pan is dry you may add another TB Coconut Oil. Sautée 3 minutes.

Add beef and noodles, 2 TB coconut aminos, fish sauce, 1 TB avocado oil, 1 garlic clove and 1 green onion to the pan. Combine well. Taste and add another 1 tsp of salt if desired.







Roasted Asparagus and Red Onion

IMG_6497It’s asparagus season and I couldn’t be happier! I developed a new recipe for my asparagus this year. I will have to try this on the grill as it warms up more. Cut the red onions thinner if your asparagus is thin. The thickness of the asparagnus will determine how long this cooks. Thinning the red onion will make that cook faster as well.


1 Bunch Asparagus, ends broken off

1 Small Red Onion, quarter and sliced

2 Cloves of Garlic, minced

1 T Fresh Rosemary, chopped

2 T Avocado Oil or Oil of Choice

1/4 tsp Salt


Toss all the ingredients in large bowl and let it stand 5 minutes or more.


Preheat oven to 400.

Spread everything on a baking sheet.


Roast 15- 20 minutes depending on thickness of the asparagus.



Cranberry Salad Smoothie

F0FFA247-5220-4EAA-BA1A-51C688EA3E35.jpegTis the season to gather and freeze cranberries. I buy a bag every week before thanksgiving. After thanksgiving When they are sold cheap, I buy several bags each week to freeze until they are gone. Although, do like them fresh in my juicer and in my Brussel Sprouts and Cranberries recipe, I like them best in smoothies. My grandmother use to make this frozen cranberry salad for Thanksgiving that was incredible! I’m sure it was very sweet. It may of even had marshmallows. This smoothie is not sweet, but it reminds me of that cranberry salad. This smoothie is made with Coconut Kefir, which I teach you how to make on this blog. It’s like coconut yogurt. If you don’t want to make Coconut Kefir, you can use coconut milk or cream. I also use vital proteins collagen peptides. I take these every day to help my joints, hair, skin and nails. You may omit this ingredient if you don’t want to use them. They are pricey, but worth every penny.


1 cup Coconut Kefir or Coconut Milk

1 cup Frozen Pineapples

1/4 cup Frozen Cranberries

1/4 cup Frozen Blueberries

1 cup Filtered Water

1 scoop Vital Proteins Collagen Peptides, optional


Combine all ingredients in a blender and process until smooth.

AIP Thanksgiving Meal Plan

I realize that I have written several recipes that would be fabulous together for Thanksgiving. The best things about these recipes is that they will take less than 2 hours to make, they are all AIP complaint and they are delicious. My Coco Date Balls are for desert only if you need one. The Coco powder is something that I have reintroduced, you may leave the Coco out of the date Balls to be totes AIP and they are still excellent and very sweet. You only need one. The Fried Ripe Plantains are fairly sweet, so you may not even need an extra desert. These recipes are all written to serve 4, if you have more people, just double the recipes.


Your menu is Grilled Turkey Breast, Mashed Turnips and Parsnips, Bone Broth Gravy, Lemongrass Brussel Sprouts, Roasted Beet Salad, Fried Ripe Plantains and Coco Date Balls. I linked the recipes to all the titles, so just click and go.

I would recommend doing the Date Balls the day before if you can. That will make the rest super easy.   You can follow the recipes at your discretion or I will suggest the method I would use you while cooking all these.


Your total cook time will be less than 2 hours. You will have the Turkey on the Grill; The Mashed Turnips and Parsnips in the Steamer; The Beets in the oven and the Brussel Sprouts and Plantains on the stove top.

The day before read all your recipes and make the Coco Date Balls.

Thankgiving day, begin 2 hours before you want to eat. Preheat your grill and set oven at 400. While they are heating prep your Parsnips, Turnips and Beets by peeling and cutting.

Start your Turkey on the grill. See the recipes for all the details. Then start your Parsnips and Turnips in the Steamer. They can stay heated in the steamer if they are done early. Then start Roasting your beets.

Cut Brussel Sprouts and start cooking them following the directions.

After you get the Brussel Sprouts going, you can start the Plantains.

While everything else is cooking, prep the Gravy by getting it all ready to go. You can excute that recipe in the last 5 minutes when you pull the Turkey off the grill and it’s standing. The Beets can be done early, mixed up and set aside. They are fabulous room temperature or hot. Because you don’t know if your Turkey will be ready in 45 minutes or an hour or so, that will be your determining factor. The Beets and Mash take 45 minutes to cook and the Brussel Sprouts about 30 and the Plantains 15 minutes.

Happy Thanksgiving!

Grilled Turkey Breast

IMG_4994Grilling Turkey is a great option. I try to grill most things in the warmer months to keep the house cool, but it also frees up the oven for other things. They sell split turkey breast at my local store. A 2-pound breast feeds the four of us with some left over. If your feeding more people just do 2 or 3 breasts. I like the split breast because it’s much faster to cook than a whole breast. I usually throw on a couple legs as well for my son, because that’s his favorite cut. To do legs, just follow these instructions, except the legs take a little less time. I use an electric knife to slice the breast thin. It’s just like thanksgiving. I have reintroduced wine (YAY!), which I use in my marinade. If you haven’t, just use bone broth. You can actually save your turkey bones and make a turkey bone broth by following my easy recipe. I grow lemongrass in my garden, which came from planting the ends that I bought at the store (highly recommended). I use the grassy ends of the lemongrass in the marinade, however you can use any part of the lemongrass and it will be divine. If you cannot find lemongrass, then just omit it. It’s a fun flavor to have in there, but it won’t break the recipe. Nom Nom Paleo has a recipe for Magic Mushroom Powder. I am in love with this stuff! I put it on every meat that I cook. I recommend using this to sprinkle on the Turkey once you put it on the grill. You may also use your favorite seasoning salt or just plain salt. I serve this turkey with Bone Broth Gravy and Mashed Turnips and Parsnips. I have links to those recipes, just click on the recipe title.IMG_4905

It’s taken me anywhere from 45 minutes to one and a half hours to cook my turkey breasts. There are a lot of variables when you grill. All grills cook differently. The size of your breast is an obvious factor, but the factor which I have noticed the most is weather. If it’s cold and/or rainy, it will take longer. The time it took me the longest to cook this recipe, it was cold and rainy.


1 1/2- 3 pounds Split Turkey Breast

Magic Mushroom Powder, Seasoning Salt of choice or Salt,  to taste


1/4 cup Olive Oil

1 TB Lemon Juice

1 TB White Wine or Bone Broth

1 TB Fresh Rosemary, Chopped

1 TN Lemongrass, Chopped (optional)


1/4 cup Avocado Oil

1tsp Rosemary, Chopped

1 TB Lemon Juice

1 TB White Wine or Bone Broth

1 tsp Salt


Marinade turkey 1-2 days ahead of cooking by combining all ingredients in a bowl and pouring over the meat.

Preheat your grill on low heat. Mix it up basting sauce in small bowl by combining all ingredients.

Place Turkey bone side down and liberally sprinkle Magic Mushroom Powder or Salt of choice. Grill 15 minutes, baste and flip. Sprinkle with Magic Mushroom Powder or salt of choice if there is any meat on the bone side.after 15 minutes more, baste on both sides and turn bone side down. You want the skin on the breast side to brown and the internal temperature to reach 165. It’s taken me between 45 minutes and an hour and a half to finish cooking. Once you remove it from the grill, cover loosely with foil and let sit 10-20 minutes. Slice thinly with a knife and serve.



Bone Broth Gravy

IMG_7790I developed this recipe to go with my Grilled Turkey Breast Recipe. I use it on everything now. It’s good with any meat, greens, Mashed Turnips and Parsnips, Butternut Fries and Burgers. Back in the day, I always felt like Gravy was so decadent and bad for you. This Gravy is GOOD FOR YOU, so pour it on! I use a little fish sauce for extra Umami flavor. If you need low sodium, just omit it. I just wrote a recipe for Bone Broth, but recipes abound on the net. You can also buy packaged Bone Broth, but homemade is always better.


2 Cups Bone Broth

1 TB Fish Sauce, optional

1 TB Arrow Root Powder

1/2 TB Filtered Water


Heat Broth over medium heat. Add fish sauce. Mix arrow root and water in small bowl into smooth paste. As broth begins to bubble, start whisking the broth and slowly pour your arrow root mixture in. Continue whisking until it thickens into gravy. Keep warm until serving.