If You Read One Article about Paleo Ketchup, Read this One.

OK….. maybe you should read more than one. Because quite frankly, there are lots of great ways to make a darn good sugar free Paleo ketchup. This one however is lovely for a few reasons:

1.) Because it has nutmeg in it.

2.) Because it is my first video (where off camera I was caught cursing and laughing more times than I care to admit).

3.) Because it’s EASY and TASTY.

So why would you take the time to make your own condiments?

This is where you should take a pause, run to your refrigerator and pull out your store bought ketchup.

Now read the ingredients (it’s OK, I’ll wait for you!). Most likely you’ll find high fructose corn syrup listed….and that’s a big yuk. For more info on high fructose corn syrup and the effects it has on your body and your family’s check out this article:


Making your own is easy, just takes a few minutes and keeps in the fridge for week. (Not as good of a shelf life as the store bought, but seriously worth it knowing that you are feeding the peeps in your life quality food!)

Paleo Ketchup:

Yeild: 1.5 cups

6oz Tomato Paste

2oz Apple Cider Vinegar

1/3 cup Water

1/2 Tsp Dry Mustard

1/4 Tsp Nutmeg

1/2 Tsp Kosher Salt

1/4 Tsp Cloves

1/4 Tsp Allspice

Place all ingredients in a bowl and mix well. Put in a covered container and let sit in the refrigerator overnight so that the flavours can mingle. It will be ready the next day. Enjoy this with almost anything you make!…My favourite is a thick grass fed beef burger.

What’s yours? I’d love to hear from you in the comments!

Kill the Cold Weather Blues : Vibrant Cabbage Slaw

Killing the cold weather blues is on today’s agenda! I am seriously done with winter. Living in Canada has many benefits and it’s lovely most of the time…but I am NOT a fan of cold weather. You won’t find me in ski gear heading to the slopes….I’d rather be sweating it out in a garage gym in 30c heat (it makes me feel like I am working really hard when there’s a ton of sweat!)

Anyways, whichever way you choose to work up your appetite, here’s a vibrant cabbage slaw to replenish your body and wipe away the cold weather blues. If you are among those that aren’t huge fans of cabbage, try this side dish! It’s light and refreshing and a great way to get your veg in for the day.

The key here is to make sure the cabbage is thinly sliced. Use lots of fresh lemon juice to enhance the natural fresh flavours of the ingredients.

Lastly, tips on how to properly cut “julienne” :

Julienning – Wikipedia, the free encyclopedia


Vibrant Cabbage Slaw:

1 head red cabbage, sliced with food processor (slicing attachment) or use a mandolin or a really really steady knife and hand!

1 red onion, thinly sliced into julienne

1 bunch green onion, finely chopped

1 large mango, julienne (or 1 Granny Smith Apple, thinly sliced)

1 red pepper, julienne

1 yellow pepper, julienne

1/3 cup extra virgin olive oil

3 whole lemons, zest of one, juice of all three

2 tablespoons ground cumin

1/2 bunch chopped cilantro

to taste Pink Himalayan Sea Salt

to taste Fresh Cracked Pepper

One simple step!

Combine all ingredients in a large bowl and mix. Adjust seasoning as necessary to suit your palate. This keeps well in the refrigerator for 2 to 3 days and is great served with simple grilled chicken, baked salmon, or pulled pork.

This side dish can’t help but remind us of warm summer days…ahhhh….soon enough! But until then, mix this baby up and let me know in the comments what you think! Did you do anything to make this recipe your own? Share the love!

Easy Paleo Beef Stew

Happy Tuesday! I want to share with you one of the easiest, yummiest beef stew recipes that can last a few days for your lunches! One of the great benefits about eating in ways to support your health and physical performance is learning some techniques of cooking along the way that can prepare you for the week. When you are satiated throughout the day, there is an increased chance you can avoid the urge to run to the first fast food stop you see after work….and don’t tell me that thought hasn’t crossed your mind!!! We’ve ALL been there!

By learning some of the basics of culinary 101, you will be one step closer towards becoming the self sufficient culinary nutritional machine that you know you can be!

Lets talk about stews. Without going into too much scientific detail, when you choose to make a beef stew, ideally look for tougher cuts of meat…either from the shoulder region, or the behind… (stewing meat pre-cut, chuck roast or eye of round). These are examples of lower priced meats that do well in stews.

The reason is two fold:

1.)These muscles get the most exercise therefore the meat is tougher.

2.) Because of the work the muscle does, it develops more flavour than its trendy counterpart,


Bonus: These cuts are less expensive and go further for your nutritional dollar.

If you know how to cook these cuts properly, you can develop tenderness in the meat and have the greatest flavours in your stews. When you go to prepare this recipe, remember “Maillard Reaction” and “collagen breakdown”….then you’ll be set!

The Maillard Reaction happens when you apply heat to a protein, releasing a chemical reaction between amino acids and reducing sugars. All you need to know is that this is what makes the cut of meat taste great. Remember browning= yummy.

Collagen is the connective tissue that binds the muscle together. This is broken down with addition of liquid such as a stock used in stews. That’s why these hard working cuts of meat are perfect for nutritionally packed great tasting slow cooking methods using liquid.

Now to the recipe:

2 tbsp olive oil

2 lb beef, cut into 1 inch dice (stewing meat pre packaged, or another cut that suits your needs)

1 onion, medium dice

2 carrots, peeled, medium dice

1/2 sweet potato, peeled, medium dice

1 garlic clove, minced

1 tbsp paprika

2 tsp cumin

1 tsp cinnamon

2 1/4 cups beef stock (homemade or store bought all natural gluten free)

1/4 cup dried cranberries

1/4 cup chopped dates

1/4 cup fresh chopped cilantro

1 tsp fresh zested lemon peel

1/4 cup Smokey Paprika Roasted Almonds for garnish

Heat 1 tablespoon in a large sauce pan or medium to medium high heat. Add  1/3 of the beef when pan is hot, season with sea salt and cracked pepper. Work in batches to brown meat, set aside. Add a little more oil if needed when browning.

In the same pan, add remaining oil with vegetables and garlic (add garlic after other vegetables are in to avoid burning). Cook for 3 to 4 minutes or until beginning to brown. Add spices, stir for 1 minute to release flavours (important!). Add beef back in with stock. Simmer for approximately 1 hour or until beef starts to become tender. At this point add in cranberries and dates. Continue to simmer for 30 minutes. Season with salt and pepper.

When done, finish with lemon zest and cilantro just prior to serving.Super easy and this will last a few lunches (or dinners). Prep on Sundays to get ready for the week!

Do you have a secret no fail “get ready for the week recipe”? I would love to hear about it. Share it in the comments – I’d love to try it!

Yours in health,


Now you can take these fundamentals and apply them to another stew with different ingredients, spices or whatever you can dream up!!

It’s your turn! What can you come up with?? Share it!