Macronutrients and Homemade Fat Bombs

recipes tips Mar 27, 2020

Macronutrients are Protein, Fat, and Carbohydrates that come from food and are all needed by your body daily. If you're eating the SAD, your balance of these nutrients is way out of whack. I'm not particularly fond of tracking food intake, but I do it to help get and stay on track and ensure my diet is aligned with my goals. is a free app that allows you to input your macro goals and targets. Use it...

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Delicious, Nutritious Bone Broth

bone broth recipes Mar 25, 2020

I get many requests for my Bone Broth recipe. A friend once told me she could taste the love. My recipe has evolved over the years. This version is clearly the winner. Time to get it out there!

To help explain the nutritional benefits of bone broth, I'll quote from Sally Fallon’s Nourishing Traditions cookbook (every kitchen must have this book); “Broth made from meat and animal bones is another good source of sodium, chloride and iodine as well as magnesium, potassium and important trace minerals. Broth made from fish carcasses and fish heads is rich in additional substances that nourish the thyroid gland. Properly made, broth is also a source of gelatin which research has shown to be an excellent aid to digestion and assimilation of cooked foods. The food provider with an eye for nutrition, as well as good taste, will make these broths a staple in her repertoire.”

I haven’t tried broth with fish carcasses, but bone broth is certainly a staple in our house....

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Instant Grain Free “Oatmeal” (Paleo)

recipes Feb 13, 2020

Who has removed grains from their diet and is totally missing their oatmeal? My family! Believe it or not, my kids missed it more than many of the other things we stopped eating when we changed to a grain-free diet.

I was never a big fan of oatmeal, but I love this remade version! To me, this is a bowl of warmth and comfort. Bonus, this bulk recipe is ready to heat and serve. Quick and simple! Try it and let me know what you think.

Why did we go grain-free? At the time we all had different issues, but bottom line, we were on a quest to improve our gut health and digestion, improve blood sugar levels, and reduce inflammation.

Gut Health and Digestion Oats are less offensive than most grains but can lead to intestinal gas and bloating. Many people can eat oats without any issues. For those of you who can, I caution you to rotate them with other nutritious breakfasts. Do not eat every day. This really goes for all food. Rotating foods minimizes developing food sensitivities. Make...

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Homemade Superfood Chocolate

recipes Feb 11, 2020

You and your family will forever prefer this over commercial store-bought chocolate. You are in for a treat with this recipe. It contains 4 great superfoods; cacao powder, organic coconut oil, pure maple syrup, and sea salt, plus pure vanilla extract and organic coconut sugar. Wholesome goodness with real, clean ingredients!

Cacao beans have been prized for their medicinal properties for centuries. They are full of vitamins, minerals, amino acids, and phytonutrients. They are antioxidant, anti-inflammatory, good for the heart and brain, and make you happy. Take care to source cacao powder vs cocoa powder. They come from the same bean, but the high temperatures used to process cocoa destroys much of the nutrients.

Organic coconut oil can be controversial, unrightfully so in my opinion. I believe it plays an important role in a healthy diet. “So despite the somewhat negative response to coconut oil the last few years, I’m still a huge advocate of coconut oil for reducing...

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Paleo Chicken Fried Steak with Cauliflower Mash and Brown Gravy (with Keto & Dairy-free options)

recipes Dec 17, 2019

Once I got more comfortable with using Paleo-approved ingredients, the chicken fried steak testing began. Some turned out good, some not so good, but I got closer every time. My mom shared the pickled jalapeno juice trick with me. This secret ingredient is the bomb and was the game-changer for this recipe. It doesn’t make it spicy at all, it just adds a faint pickle flavor that really amps up the taste. Who knew?

For those of you who don’t know, the Chicken Fried Steak was named for the way the meat is cooked, not from the type of meat that is used. The steak is fried like chicken. It’s usually made with round steak, but I have seen many different cuts used. I ordered one from a restaurant many years ago that used thin cut ribeye....

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Pressure Cooker Chicken with Bacon (Crockpot instructions included)

recipes Dec 10, 2019
Prep Time 5 mins|Cook Time 40 mins|Total Time 45 mins
Servings: 6
Author: Coach Nanette,


  • 5 Each Boneless, Skinless Chicken Breasts, or 10 thighs, or combo
  • 1 Package bacon no added sugar, nitrates, or nitrites
  • 3 Tsp Old Bay Seasoning
  • 1-2 Tsp sea salt


  • Put the chicken in the Pressure Cooker. Lay bacon strips on top. Add seasonings.
  • Cook on chicken/meat setting for 40 minutes. 
  • Release steam.
  • Shred and return to pot. 
  • Roasted vegetables or salads go well with this. Make extra, it's great leftover with guacamole in a lettuce or coconut wrap. It's very versatile.

Note; If you prefer to use a crockpot, cook on low for 8 hours.


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Make Thanksgiving Delicious AND Nutritious!

holidays recipes tips Nov 14, 2019

Let’s start with the bird. Buy the healthiest turkey you can comfortably afford. With local, pasture-raised being the healthiest and conventional (CAFO) being the least, with many options in between. To limit exposure to toxins if you go with conventional, don’t eat the fat or skin, which is where toxins are more concentrated. We like to roast ours, but there are many, many options; bacon-wrapped, fried, stuffed, braised, rubbed, smoked, just to name a few of the most popular.

Next up, dressing. I simply adapted my family’s recipe that has been around for generations and everyone loves it. I...

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Fermented Cranberry Sauce

holidays recipes Nov 05, 2019

Cranberries are a delicious superfood with vitamin C, fiber, and antioxidants. The fermentation process provides beneficial probiotics with lots of good bacteria. It's good for the digestion and boosts immunity. I love this and always make extra so that I can eat it for months. It's great on yogurt, turkey wraps or just by itself. Kids love it too, so delicious!

For tips on preparing a healthy Thanksgiving feast, click here; this one has recipes;

Course: Side Dish

Cuisine: American

Author: Nanette,


  • Food Processor


  • 3 Cups Cranberries (high pesticide risk, buy organic)
  • 1/2 Cup Toasted Pecans or walnuts   
  • 1/2 Cup Whey   (recipe below if needed)
  • 1/2 Cup Organic Apple Cider 
  • 1/2 Cup Honey Local, raw
  • ...
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Redfish Pontchartrain (gluten free)

recipes Sep 17, 2019

This dish is especially great when we catch the fish ourselves. It’s redfish season in Texas, so it’s time, let’s do it! Of course, you could use other white-fleshed mild fish, but for me, redfish brings something special to this dish. Questions, shares,  and comments are welcomed.

In Health,

Coach Nanette

Redfish Pontchartrain (gluten-free)

Prep Time: 30 mins|Cook Time: 20 mins
Course: Main Dish
Servings: 6



  • 4 tbsp Butter 
  • 6 tbsp...
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Watermelon Lime Sherbet

recipes Aug 20, 2019
“Watermelon is so much more than just a highly refreshing summertime treat. From the perspective of a growing body of clinical research, it is a truly medicinal food.”
~Sayer Ji, Founder of 
Eating nutritious food is not about deprivation! This is similar to a soft-serve when first made. If you freeze, pull out 20 minutes prior to consuming. 
Prep Time:20 mins
Course: Dessert
Cuisine: American
Servings: 6
Author: Coach Nanette,


  • Food Processor


  • 6 cups Seedless Watermelon, cubed and frozen - freeze cubes on a sheet tray, minimum 4 hours
  • 1 13.5 oz Can Coconut Milk, full fat - chilled
  • Juice of 2 Limes
  • 1/4 tsp Sea Salt
  • Fresh Mint - optional garnish


  • Add all ingredients to a food processor. Process for several minutes. Pause and scrape down the...
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