Fried Eggs on Vegetable “Rice” (Keto, Paleo)

Fried Eggs on Vegetable “Rice” (Keto, Paleo)

When I started a gluten and grain free diet, fried eggs just weren’t the same because I missed soaking up runny yolks with bread.

Not only are egg yolks super yummy, but the yolk is also the most nutritious part of an egg – and some would argue that the yolk is what makes the egg one of the most nutrient-dense foods out there. 

So, me needing runny egg yolks in my life has lead to this delightful egg breakfast that soaks up the yolk just like bread, BUT way healthier!

For this recipe I used leftover Vegetable “Rice” that I made earlier in the week, which meant breakfast was served within 5-minutes since all I had to do was fry some eggs.

Give this nutrient-packed, low-carb breakfast a try. You won’t be disappointed – and you definitely won’t miss bread. You’ll get all the satisfaction you need from Vegetable “Rice” soaked in egg yolks!

TIP: Look for free-range eggs in your grocery store. Free range hens are allowed to roam, wander, perch and have a good quality of life, which makes a difference in the quality of their eggs. Free-range eggs are a much better option to ensure food safety & a high nutrient profile, and support ethical farming practices.

Fried Eggs on Vegetable “Rice”

INGREDIENTS: (serves 1)
2-3 pastured eggs
1 cup Vegetable “Rice”
1 tbsp avocado oil
1/2 tsp. ground turmeric
1/2 tsp. dried parsley
Salt & pepper to taste


1. If using leftover Vegetable “Rice”, remove from fridge and warm it up on the stove. You can also serve the vegetable rice cold or at room temperature, it doesn’t need to be heated.

2. If preparing the Vegetable “Rice” from scratch, then follow the recipe here.

3. Once the Vegetable “Rice” is ready, fry eggs in avocado oil and sprinkle with turmeric, parsley, salt and pepper while cooking. I suggest cooking the eggs sunny side up.

4. Place Vegetable “Rice” on a plate and top with fried eggs.

5. My favourite part … let those golden yolks run into the Vegetable “Rice” and enjoy!


Chicken Soup for the Soul & a Cold

Chicken Soup for the Soul & a Cold

It’s time that I share my family’s chicken soup recipe, which I learned from my mom (aka. Mama J) – and she learned from my Nonna (a.k.a. Ma).

Back in my Little Jen days, Mama J would whip up a batch of her magic soup when I had Little Jen sniffles. She took good care of me – and still does even though I’m all grown up.

AND now Big Jen makes this magic chicken soup for Mama J when she’s not feeling well. Ahhhhh, the circle of life.

So, if you’re craving a warm bowl of chicken soup or you’re looking for a great natural remedy during cold and flu season, I definitely recommend giving this recipe a try. It’s gluten, grain and dairy free.

P.S. I made a couple of modifications to the original recipe, which brings out extra flavour in the soup. Technically, you don’t have to sear the chicken and slightly cook the veggies before adding water, but the extra steps are well worth it 😉

Homemade Chicken Soup

INGREDIENTS: (serves 4+)
2 large bone-in chicken breasts (free-range, pastured)
6 carrots, finely chopped
6 celery sticks, finely chopped
1 large yellow onion, diced
2 garlic cloves, minced
2 tbsp. avocado oil
2 tsp. sea salt
Filtered water


1. Heat oil in a large pot and sear chicken breasts, 2-minutes per side. Set breasts aside.

2. Add onions and garlic into pot, stir and saute until fragrant.

3. Add carrots and celery and mix together with onions.

4. Add chicken breasts back into pot and fill pot to the top with water.

5. Add salt and bring to a boil. Let boil for a couple of minutes then reduce to a simmer and cover.

6. Let cook for at least 1-hour. The longer you cook the more flavour you’ll get.

7. Remove chicken from pot, place on a plate and shred.

8. If you want pureed chicken soup, add soup (minus the chicken) to a blender and blend until smooth. Add shredded chicken in after blending.

9. If you want a chunky chicken soup, leave as is and just add shredded chicken to the soup.


Green Pumpkin Pie Smoothie (Dairy Free, High-Fiber, Paleo)

Green Pumpkin Pie Smoothie (Dairy Free, High-Fiber, Paleo)

Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it’s also loaded with delicious fall flavours!

This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement. It contains …

  • Smart, high-fiber carbohydrates (from greens & some fruit)
  • Healthy and essential fats (from avocado)
  • High-quality and easily absorbed protein (from a gut friendly protein powder)

Try replacing one meal a day with a nutrient-rich smoothie like this one. It’s a great approach to weight loss and better health!

What you need for Green Pumpkin Pie Smoothie

Frozen greens (spinach, kale, broccoli …)
Pumpkin puree (canned pumpkin works well)
PurePaleo Protein (vanilla)
Dates (optional)
Pumpkin pie spice
Water (or unsweetened nut milk)

Give this DIY pumpkin pie spice recipe a try

DIY Pumpkin Pie Spice
3 tbsp cinnamon
2 tsp ginger
2 tsp nutmeg
1 ½ tsp allspice
1 ½ tsp cloves

I recommend buying organic ground spices to make this blend. Mix spices together in a bowl and store in a small glass jar. Feel free to double or triple this recipe so you have plenty of pumpkin pie spice for the season.

Green Pumpkin Pie Smoothie

Green Pumpkin Pie Smoothie

Green Pumpkin Pie Smoothie is one of my favourite smoothie recipes during the Autumn. Not only is it nutrient-packed, but it's also loaded with delicious fall flavours! This smoothie will provide you with the right balance of macro-nutrients, including protein, making it a great meal replacement.
Prep Time: 5 mins
Course: Smoothie
Cuisine: Dairy Free, Low-Carb, Paleo
Servings: 1


  • 1 cup frozen greens
  • 1/4 cup pumpkin puree, canned
  • 1/2 avocado
  • 1 scoop PurePaleo Protein, vanilla (available in my shop)*
  • 2 dates, optional
  • 1/2 tsp. pumpkin pie spice
  • 1/2-1 cup water, or unsweetened nut milk


  • Blend all ingredients using a high-powered blender.
  • Pour into your favourite smoothie cup and enjoy!
Keyword autumn, fall, green, pumpkin, smoothie
Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Tiger Nut “NOatmeal” (Nut Free, High-Fiber, Paleo)

Despite what the name might have you believe, tiger nuts are not actually nuts, but rather small tubers.

They’re rich in a variety of nutrients and have been linked to several health benefits — including improvements in gut health.

Here are a couple of ways tiger nuts can support gut health …


Tiger nuts are high in insoluble fiber, which passes through your gut without being digested. Insoluble fiber adds bulk to your poop and helps food move through your gut easily, reducing the likelihood of constipation.

In addition, insoluble fiber captures toxins, waste, fat and cholesterol particles and expels them from your system.

Tiger nuts contain more fiber per serving than many other recommended high-fiber foods, like quinoa or chia seeds. One serving of tiger nuts contains 10 grams of fiber, providing you with almost half of your daily requirement.


Tiger nuts contain resistant starch, a type of prebiotic fiber that can feed the friendly bacteria in your gut, helping your digestion run smoothly.

It’s a good idea to introduce resistant starch prebiotics into your diet gradually. This can help you avoid any temporary gas or bloating you could experience otherwise.

So, if you’re interested in adding tiger nuts to your diet or looking for a nut free paleo “NOatmeal” — I highly recommend giving this recipe a try! It’s a nutrient-dense breakfast that will leave you feeling fueled for the day.

Tiger Nut “NOatmeal” 

INGREDIENTS: (serves 2)
1/2 cup tiger nuts (soaked overnight)
2 tbsp cacao nibs
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup unsweetened coconut milk
1 banana
2 tbsp coconut manna (for nut free “NOatmeal”) or nut butter of choice

Optional toppings: Fresh fruit, cacao nibs and/or shredded coconut.


1. Add drained tiger nuts, cacao nibs and cinnamon into food processor and process until everything is finely ground. Tigernuts may take a bit of time to break down, so just run the processor until you get the right consistency.

2. In one bowl beat eggs and milk together.

3. In another bowl, mash banana and coconut manna together with a fork.

4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.

5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.

6. Feel free to top your “NOatmeal” with fresh fruit, cacao nibs or shredded coconut!


Ciabotta – Italian Vegetable Stew (Plant-Based, Paleo)

Ciabotta – Italian Vegetable Stew (Plant-Based, Paleo)

Ciabotta (also known as ciambotta or giambotta) is an Italian vegetable stew that is a common summer dish throughout southern Italy.

Similar to the French ratatouille, this vegetable stew is made up of seasonal Mediterranean vegetables slowly cooked down with tomatoes and finished with fresh basil.

My Nonna (a.k.a. Ma) made this dish every Summer for as long as I can remember. Although she called it peperonata (which is predominately peppers and onions), she prepared it more like ciabotta with the addition of other vegetables like eggplant and zucchini.

BUT, we won’t tell Ma that I changed the name of her famous Summer dish.

My family could always rely on Ma for containers filled with this vegetable stew, especially when the garden was overflowing with zucchini and eggplant.

She’d send my Nonno out to the garden to pick all the good stuff, while she spent hours in the kitchen (a place she truly loved to be) preparing this dish and many more. Basically, my Nonno was the gardener and Ma was the chef (and not a day passed where Ma didn’t yell at Nonno for bugging her while she was trying to cook).

Ciabotta Italian Vegetable Stew

Here’s what you need for Ciabotta (Italian vegetable stew)

Pepper (any colour works)
Canned tomatoes (I like fire roasted tomatoes)
Olive oil

Ciabotta Italian Vegetable Stew

Give this simple and delicious ciabotta a try. It’s the perfect summer time dish and works well with meat or fish.

Pair Ciabotta with …

Ciabotta Italian Vegetable Stew

Ciabotta - Italian Vegetable Stew

Ciabotta (also known as ciambotta or giambotta) is an Italian vegetable stew that is a common summer dish in Abruzzo, as well as all throughout southern Italy. Similar to the French ratatouille, this vegetable stew is made up of seasonal Mediterranean vegetables slowly cooked down with tomatoes and finished with fresh basil.
Give this simple and delicious ciabotta a try. It's a wonderful side to meat or fish.
Prep Time: 10 mins
Cook Time: 1 hr
Course: Side Dish
Cuisine: Keto, Low-Carb, Paleo, Plant-Based
Servings: 4


  • 1 large zucchini, diced
  • 1 large eggplant, diced
  • 1 orange/red/yellow pepper, diced
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 796 ml can fire roasted tomatoes, or other canned tomatoes
  • 3 tbsp olive oil
  • 1 tsp sea salt, add more if desired
  • Black pepper, to taste
  • Handful of fresh basil


  • Heat the olive oil in a large saucepan, then add the onion and garlic. Cook at medium heat until the onions are translucent. Keep stirring to prevent the garlic from burning.
  • Add in chopped vegetables along with the canned tomatoes and salt. Simmer on low for 1 hour. If the liquid reduces too much, add a little water.
  • Taste and season with more salt if needed and black pepper.
  • Add a handful of torn basil, drizzle with a little extra virgin olive oil, mix and serve.
Keyword eggplant, Italian, peppers, stew, summer, tomatoes, zucchini

Ciabotta Italian Vegetable Stew

This dish is dedicated to my Ma... Thank you for passing on your love of cooking to me and inspiring me to create traditional Italian dishes that bring back fun family memories.

Zesty Guacamole (Plant-Based, High-Fiber, Keto)

Zesty Guacamole (Plant-Based, High-Fiber, Keto)

DID YOU KNOW? One avocado contains between 11–17 grams of fiber, which is more than almost any other fruit and most servings of vegetables, grains and beans too!

High-fiber foods are important if you experience digestive issue since fiber helps to increase healthy bacteria in your gut while decreasing bad bacteria that may be the cause of digestive disorders.

In addition, fiber adds bulk to your poop, supports regular bowl movements, and helps remove waste and toxins from your body.

Enjoy this zesty guacamole with/on:

Zesty Guacamole

3 large ripe avocados
¼ red onion (finely chopped)
1 small garlic clove (finely chopped)
3 tbsp. lemon juice
1 tsp. cumin
1/2 tsp. sea salt
1/4 tsp. black pepper


1. Peel and mash avocados in a bowl.

2. Add in onion, garlic, lemon juice, cumin, sea salt and black pepper.

3. Mix all ingredients and serve or store in a sealed container in the fridge.

TIME SAVER: If you have a food processor, throw all ingredients in and pulse until everything is chopped and mixed to your liking.