Lectin Free


I don’t really miss bread ever since I switched to a grain-free diet about 8 years ago. Eating regular bread has so many health implications for me that it is just not worth it — honestly, it’s probably not worth it for you either! Joel and I don’t even eat bread made with alternative flours very often, so an individual serving of a low-carb bread in a mug for those rare times is just what the (functional medicine) doctor ordered.

Sometimes I just want savory bread in a mug with cold-smoked salmon for breakfast instead of eggs. Other times I want a breakfast sandwich with bacon, fried egg, and sautéed greens piled high. For lunch, I may want turkey sandwiches to get through our turkey leftovers. This is when two slices of savory bread made in a mug hit the spot.

Seriously, it is so easy and quick to make in only 90 seconds of cooking time that there is no need to bake a whole loaf. Well, unless you’re serving a lot of people. If I ever feel like I want a sandwich or something different from my regular rotation, I can have an individual serving of fresh bread in less than 5 minutes!

Bread in a mug with smoked salmon
Savory bread in a mug with cold-smoked, wild-caught salmon and sour cream

As is with any baking that uses alternative flours and low-carb sweeteners, I’ve been refining this bread in a mug recipe for a while. I finally settled on a version that I like and want to share with you. It doesn’t use almond flour for those of you who can’t tolerate it. It can also be made dairy-free using coconut oil instead of butter, but I think it tastes better with butter 🙂

I initially started with a recipe that used coconut flour and blanched almond flour. Those two flours together produced a moist-enough consistency only if you used 2 tablespoons of fat or 1 tablespoon of fat and 1 tablespoon of water per serving. And then I read something online that changed my world. Funny how that happens!

Now, you might ask, “What’s wrong with almond flour and 2 tablespoons of fat or 1 tablespoon of fat and 1 tablespoon of water?” First, in my case, 2 tablespoons of cooking fat is simply too many calories in one meal. Joel can have that — no problem — he’s bigger!

Turkey sandwiches with bread in a mug
Turkey sandwiches made with savory bread in a mug, toasted, layered with turkey slices and onions from the homemade Paleo stuffing, poured over with homemade grain-free gravy, and served with a side of leftover chicken broth for dipping

Second, I did my gut microbiome test and found out that I should minimize almonds, at least in the initial phase of rebalancing my overall microbiome. In fact, many people out there don’t tolerate almonds very well and are looking for recipes that don’t use almond flour. Blanched almond flour is surely better than regular almond flour because it has almond skins removed, but still.

The breakthrough happened when I was reading comments about a low-carb bread recipe that was posted on DietDoctor.com. I love that site and their entire mission! Someone suggested using ground flaxseed because it makes the bread moist and gives it a nice texture. Well, flax seeds are on my “enjoy” list according to my gut microbiome test!

I modified my initial bread in a mug recipe to use ground flaxseed instead of blanched almond flour. It now requires only 1 tablespoon of cooking fat of your choice to be completely moist and delicious! Plus, all of the ingredients in the recipe are on my “enjoy” list. I can root for that!

The best part, of course, is that my hero Robb Wolf created a story on Instagram saying that my turkey sandwiches made with this savory bread in a mug looked amazing! Read my story to find out why Robb is my hero 🙂

Bread in a mug liked by Robb Wolf
Instagram story by Robb Wolf

Makes 1 serving


1 large egg, preferably pastured (I use pastured eggs from Vital Farms, which are available at most grocery stores in our area)
1 tablespoon coconut flour
1 tablespoon ground flaxseed
1/4 teaspoon baking powder
1/8 teaspoon sea salt
1/2 teaspoon onion powder or granules
1 tablespoon grass-fed butter or coconut oil, melted
2 teaspoons dried chives (optional)


  1. Whisk the egg, coconut flour, ground flaxseed, baking powder, sea salt, and onion powder in a microwave-safe mug with a wide bottom or a large ramekin until well combined.
  2. Pour melted butter or coconut oil into the mug or ramekin and mix well.
  3. Mix in dried chives (optional).
  4. Microwave on high for 90 seconds.
  5. Remove the mug or ramekin using oven mittens (it will be hot!)
  6. Let cool for a minute.
  7. Remove the bread from the mug or ramekin and cut into slices.
  8. Toast in a frying pan or a toaster (optional).

Bread in a mug recipe

I like to use a small whisk when mixing these ingredients, but a regular fork works just as well. Joel uses a fork all the time! I also use a butter knife to remove the bread from the mug.

This is where you get to play around with your favorite flavors! Feel free to omit onion powder if you don’t like the taste or want it plain. Try experimenting with other herbs and spices — I’d like to try it with dried dill because it would go well with smoked salmon.

Check out my recipes for an easy roasted chicken or prime rib, which would be perfect for using leftovers to make sandwiches with the savory bread in a mug.

Our friend Marc is a quintessential foodie and an avid home cook and baker. He likes to be very precise in his cooking and baking, and will spend considerable time perfecting a recipe. He doesn’t follow any specific diet and eats anything he likes, which is no longer the case for me. Some of Marc’s recipes I can enjoy as is, like his super easy roasted chicken recipe, while others I am inspired to modify, like his pecan cookies!

This recipe was given to Marc by his late friend Carl. Carl got the idea from one of his chef friends and refined it. Marc roasts his chicken without salt. We like ours with salt and sometimes add smoked paprika. It is very good just with salt.

These days, I’m all about quick and easy cooking. Or quick and easy alternatives to cooking myself, like buying a roasted chicken from the supermarket when I’m short on time. Well, Marc kept telling us about his homemade roasted chicken, and how easy it is to make, and then he invited us over to taste it. We were sold!

Easy Roasted Chicken Recipe

Plus, this way you can buy a pastured chicken, which is a healthier option, and make it yourself, instead of eating chickens that are fed corn, soy, wheat, etc. (aka “vegetarian-fed”). Even cage-free, organic chickens you buy at natural food stores are typically fed a vegetarian diet, which really means a grain-based diet. Chickens are actually omnivores like us and will eat bugs and small animals if left to their own devices!

But back to that easy roasted chicken recipe. I’ve tried fancier (more complicated) versions of roasting a chicken at home, which involved spreading butter and freshly-chopped herbs under the chicken’s skin. Don’t get me wrong, the chicken tasted great, but who has the time? Nowadays, I leave these sorts of recipes for the holidays or leisurely weekends, which don’t happen very often.

We’ve modified Marc’s chicken recipe to make it more to our liking. It’s a 2-ingredient recipe that tastes absolutely delicious — think meat falling off the bone and yummy broth filled with collagen protein. How about that! It’s also National Chicken Month, so I’m paying a tribute to that. Enjoy!

Easy Roasted Chicken Pieces


1 (4-5 pounds) chicken, (preferably pastured)
Salt to taste (I use Himalayan pink salt for its mineral content)


  1. Preheat the oven to 500° F.
  2. Remove chicken’s neck and organs packet, if there is one.
  3. Rinse the chicken in cold water and pat dry.
  4. Cover the chicken with salt on all sides.
  5. Place the chicken, breast up, in an enameled cast iron pot / Dutch oven. Ensure the lid is closed tightly.
  6. Bake for 45 minutes (adjust cooking time slightly if the bird is less than 4 or more than 5 pounds).
  7. Remove the pot from the oven and let stand for 90 minutes without removing the lid.
  8. Remove the chicken from the pot and cut into pieces on a cutting board.

This easy roasted chicken recipe turns out juicy and tender. It’s extremely easy to make; the longest part is the cooking time. Next, I’ll have to try this in an Instant Pot® in my never-ending quest to develop quick and easy recipes!

Feel free to store the chicken in the refrigerator inside the enameled cast iron pot / Dutch oven. That’s the beauty of these pots — you can store your food in them!

Play with other seasonings and spices as you like. Marc actually only uses freshly-ground black pepper instead of salt. Feel free to use Italian seasoning, herbs de Provence, smoked paprika, curry seasoning, etc.

Looking for more juicy chicken recipes? Check these out.

This is the closest you get to peanut butter cookies, for all of you peanut butter lovers out there, but a low-carb version, of course! I love peanut butter — a great American invention, in my opinion — but it’s not low-carb, lectin-free, Paleo, or Keto, so, how often do I eat it? Almost never. Now, I can make this flourless almond butter chocolate chip cookies recipe and enjoy these guilt-free cookies.

My sister-in-law Carrie, who is an avid home baker, shared her easy, flourless chocolate chip peanut butter cookies recipe with me a while ago. It was pretty basic — one cup of peanut butter, one egg, half-a-cup of sugar, and chocolate chips. I finally modified her recipe by using regular almond butter, monk fruit sweetener, and a few other ingredients. The cookies turned out yummy, but they tasted a bit gritty due to the texture of plain almond butter, and nothing like peanut butter cookies.

Then I had the thought of baking these cookies with blanched almond butter because my husband said that it has a similar consistency to peanut butter. Fortunately, Barney & Co. sells Bare Smooth Barney Butter, which is blanched almond butter with no added sugar or salt. This is the closest you get to peanut butter. Or you can make one yourself with blanched almonds and a food processor.

Grain Free Almond Butter Chocolate Chip Cookies

Blanched almond butter made all the difference! My husband, the chocolate chip cookie lover, said that these cookies have the look and consistency of Chips Ahoy! cookies, so this is a huge compliment 🙂 My little niece had a bite and kept saying, “More! More! More!” Needless to say, I’m very excited to share this super easy and quick almond butter chocolate chip cookies recipe with you.


1 egg, preferably pastured (I use pastured eggs from Vital Farms, which are available at most grocery stores in our area)
3 tablespoons low-carb sweetener of your choice (I use Lakanto® Monk Fruit Sweetener, which is available on Amazon.com)
1 teaspoon pure vanilla extract (I use Simply Organic® no-sugar-added Madagascar Pure Vanilla Extract)
1/4 teaspoon salt (I use Himalayan pink salt for its mineral content)
1/2 teaspoon baking soda
1 cup blanched almond butter at room temperature (I use Barney & Co. no-sugar-added Bare Smooth Barney Butter)
3/4 cup dark chocolate chips (I use Lily’s no-sugar-added Dark Chocolate Chips)


  1. Preheat the oven to 350 degrees.
  2. Line a baking sheet with parchment paper.
  3. Whisk the egg, vanilla extract, sweetener, salt, and baking soda in a bowl until mixed well.
  4. Add the blanched almond butter and mix well. You’ll need some strength to mix it in. Having the almond butter at room temperature helps a lot!
  5. Fold in the chocolate chips and mix well.
  6. Place balls of cookie dough onto the baking sheet. I use an ice cream scooper to scoop the balls of dough, which makes about 17 cookie dough balls that fit onto 1 baking sheet. Lightly press with a spatula to flatten.
  7. Bake for about 12-15 minutes.
  8. Cool the cookies for at least 10 minutes, then transfer onto a wire rack and cool completely, otherwise, they’ll crumble apart. Enjoy!

Low-Carb Almond Butter Chocolate Chip Cookies

Feel free to try this recipe with regular, no-sugar-added almond butter instead of blanched almond butter, but increase Lakanto® Monk Fruit Sweetener to 1/4 cup. If you use a different natural low-carb sweetener, you may need to adjust the quantity depending on your sweetness preference.

Let me know how you like this grain-free, gluten-free, dairy-free, no-sugar-added almond butter chocolate chip cookies recipe in the comments below!

If you like low-carb treats, check out my easy Grandma Helen’s Sour Cream Coffee Cake recipe.

One day we discovered lamb breast at a grocery store, and life was never the same again. I must admit that I love fatty, bone-in cuts of meat! The lamb breast cut is just that. Joel tried roasting it several different ways, with and without marinading the meat first, and finally perfected an easy and delicious roasted lamb breast recipe for you to enjoy. This recipe has only 4 ingredients, so it’s quick to throw together. The longest part is roasting.

In my pre-low-carb-high-fat days, I craved fatty cuts of meat — beef shanks, pork ribs, chicken thighs, beef short ribs, chicken wings, — you name it, but we didn’t eat them very often. We were fat-phobic because the low-fat trend was alive and well, and it still is, but not in our household!

I would painfully cut off and leave the yummy, fatty parts of the meat on my plate. I really wanted to eat them — my body was craving them — and sometimes I did, feeling guilty as hell afterwards. Joel was admittedly more fat-phobic than me because he’s an all-American boy. In the Soviet Union, we preferred fattier cuts of meat like dark chicken and pork belly, and we never threw away chicken skin.

Roasted Lamb Breast

In fact, I once heard an Armenian man from the former Soviet Union complain that American lamb was too lean. He would literally add pork fat onto the skewers when grilling lamb kabobs, so that the fat would drip on the coals and add more smokiness to the meat. Those were amazingly delicious kabobs!

If you’re following a Keto or Low Carb High Fat (LCHF) lifestyle, then you’re not afraid of fat, so the lamb breast is right up your alley. Fattier cuts of meat also tend to be less expensive. In any case, this roasted lamb breast recipe is sugar-free, dairy-free, lectin-free, low-carb, and Paleo. Don’t be afraid of fat and add some deliciousness into your diet!


2.5-3.5 pounds lamb breast, cut into 4 pieces
1 teaspoon garlic powder
2 teaspoons dried thyme
1/4 teaspoon salt (I use Himalayan pink salt for its mineral content)
Chimichurri sauce for serving (optional)


  1. Pre-heat the oven to 315° F.
  2. Cover all sides of the lamb breast pieces with salt, garlic powder, and dried thyme.
  3. Transfer the lamb to a roasting pan, fat side up, and cover the roasting pan with aluminum foil. Bake for about 2 hours.
  4. Cover a cooking sheet with aluminum foil. Remove the lamb from the roasting pan and place onto the cooking sheet.
  5. Turn up the oven to 450° F.
  6. Bake the lamb breast pieces, fat side up, for another 20 minutes, or until the meat gets browned and crispy on top.

The reason for removing the lamb breast pieces from the roasting pan and placing them onto a cooking sheet is because there will be lots of melted fat in the roasting pan. When you increase the oven’s temperature to 450° F, you don’t want the roasting pan to catch on fire 🙂

Try this roasted lamb breast recipe with dried rosemary instead of thyme.

Looking for easy roasting recipes? Try my Prime Rib Roast recipe. It has only 2 ingredients!

Joel loves savory snacks such as chips. He’s been known to eat a whole bag of tortilla chips in one sitting (in his pre-low-carb days, of course!) So, to find a savory, crunchy snack that is low-carb and isn’t fried in an industrial vegetable oil is a real win. The newly-launched 4505 Meats Pork Cracklins was one of my top low-carb finds at Natural Products Expo West 2018.

These crunchy, salty pork curls are Paleo-certified, grain-free, gluten-free, dairy-free, lectin-free, sugar-free, zero-carb, Keto, made with humanely-raised pork that is free of hormones and antibiotics, fried in rendered pork fat (yum!), and are quite addictive.

We once thought of buying pork rinds (chicharrones) at a Mexican grocery store, but they were fried in soybean oil and had MSG. Yuck! Instead, we whipped up homemade guacamole and served it with these delicious, fried pork curly Qs. I personally like the sea salt flavor, which is lectin-free. If you like pork rinds, you must give these healthier pork curls a try!

4505 Meats Pork Cracklins Zero Carb Snack

Besides loving 4505 Meats products, something else that I love is the fact that the company was founded by a chef and butcher who is committed to whole animal utilization and sustainability. The popular nose-to-tail trend is a good thing, in my opinion. I respect chefs and butchers who find creative ways to utilize all parts of the animal. Why waste pork skins?

These new Cracklins are available on Amazon.com, the 4505 Meats website, and will be available in grocery stores this summer. 4505 Meats also offers a line of pork rinds (chicharrones), but these new pork curls are heartier, crunchier, more flavor-forward porkalicious rinds.

Try this zero-carb snack and let me know if you like it as much as we do. I plan to serve these pork cracklins with guacamole when I host Mexican-inspired dinner parties. Way better than chips 🙂

This fish hash recipe was one of those accidentally-discovered dishes when one of the ingredients doesn’t turn out quite right, but with a plan B, the dish turns into something quite amazing. I love accidentally discovering great recipes that turn into signature dishes and sharing them with you. What I love about this fish hash recipe is that it’s quick, easy, delicious, satisfying, and packed with flavor. It is also sugar-free, dairy-free, lectin-free, low-carb, Keto, and Paleo!

What’s very convenient about a flaky white fish, such as wild-caught cod, is you can buy it frozen, then bake it without thawing. You may, of course, thaw your fish first or buy fresh fillets. This recipe works well in all of those scenarios. For us busy foodies, we often stock up on frozen cod fillets for easy, longer-term storage, then pop them in the oven last minute to make a quick dinner.

In the past, we would just sprinkle the fish with salt and pepper, top it with butter or drizzle with olive oil once it was cooked, squeeze lemon juice over it, and serve with a salad or veggies. Simple enough. Then Joel started complaining.

He likes variety more than I do, so his complaint was that eating fish this way got “too boring.” Then one evening, I felt like having fish and decided to bake the frozen cod fillets. I had Joel’s complaint in the back of my mind as I was preparing the dinner. Then a funny (and serendipitous) thing happened — the fish got too flaky. It was literally falling apart on the baking sheet. I may have forgotten to grease the baking sheet. Oops.

Fish Hash Recipe

Hmm, what do I do now? Plan B! We were on a fried-onions-in-butter kick, so I had the idea to sauté some onions, fry a couple slices of bacon, and mix the fish in to make it into a fish hash! I love hash, so why not with fish? A simple Romaine lettuce salad on the side. Boom! Easy dinner. Plus, Joel gets to eat his fish in a new way.

The smokiness and crunchiness of bacon, the sweetness of cooked onions, the delicateness of the fish…this is probably my favorite way to eat cod or tilapia. Top the fish hash leftovers with an egg the next morning, and it’s breakfast! We now make this fish hash recipe quite often. Enjoy!


12 oz. wild-caught cod, or any flaky white fish, frozen, thawed, or fresh
1 large yellow onion, chopped
2-3 slices bacon (I like Niman Ranch No-Sugar Applewood Smoked Bacon)
1/2 teaspoon garlic power
1/2 teaspoon freshly-ground black pepper
Salt to taste (I use Himalayan pink salt for its mineral content)
Flat-leaf Italian parsley, minced (optional)


  1. Grease a rimmed baking sheet with avocado oil or grass-fed butter. Season the fish with salt on both sides and place on the baking sheet.
  2. If using fresh fish fillets, pre-heat the oven to 400° F. Depending on the thickness of the fillets, bake for 9-12 minutes, or until the fish flakes easily with a fork, and the center is no longer translucent.
  3. If using frozen or thawed fish fillets, bake according to the instructions on the package and until the fish flakes easily, and the center is no longer translucent.
  4. While the fish is baking, fry the bacon slices in a large sauté or cast iron pan over medium heat until crispy or to desired doneness. Remove the bacon and allow to cool.
  5. Cook the chopped onion in the bacon fat until golden-brown, stirring occasionally, about 7-10 minutes, adding more cooking fat, if needed. Sprinkle with salt, pepper, and garlic powder and mix well. Remove from heat if done before the fish.
  6. Cut the cooled slices of bacon into small pieces.
  7. Once the fish is baked, break it into bite-sized pieces with a fork and add to the onion in the pan. Add the chopped bacon, mix well, and allow everything to heat through.
  8. Adjust the seasonings as desired. Sprinkle with minced parsley, if desired, and serve warm.

When you use the fish hash leftovers for breakfast, it’s very similar in texture to a typical hash loaded with potatoes, but without all of the carbs!

What helps to make this fish hash recipe even quicker is cooking things in parallel — frying the bacon while the oven is heating, cooking the onions while the fish is baking — you get the point. I also like to use a broiler pan instead of a rimmed baking sheet when baking frozen fish to allow the juices to drip into the bottom tray.

Feel free to omit the bacon, but it gives this dish a very nice, smoky flavor and crunchy consistency.

Looking for more quick and easy seafood recipes? Check out my Buttered Seafood Shirataki Noodles with Baby Greens. This recipe is so quick and easy, you can make it for lunch!

I woke up early this morning and told my husband, “It’s National Coffee Cake Day!” He got a giant grin on his face and said, “Does this mean you’re going to bake coffee cake?!” I said, “No, it means I finally want to post grandma Helen’s sour cream coffee cake recipe on my blog.” He said, “You can’t tell me it’s National Coffee Cake Day and not bake the coffee cake. It’s like telling a kid it’s National Candy Day and giving him carrots.”

Well, it’s lightly snowing outside (a perfect day for baking a coffee cake!); it is National Coffee Cake Day; this recipe is so easy to throw together; and hopefully, I can finish writing this blog post by the time the coffee cake is done. It’s starting to smell so good in here!

Years ago, in my pre-Paleo and pre-Keto days, we visited Joel’s grandparents in Kansas. This was the first and only time I met grandma Helen. She was a mighty fine lady who lived a full, exciting life with Joel’s grandpa, filled with lots of travels and love for each other. Sadly, she developed Alzheimer’s disease by the time I met her, which scientists now call “Type 3 diabetes.”

LowSour Cream Coffee Cake

At some point during our visit, I asked to look at her recipe notebook and jotted down a few recipes I liked. One of them was her sour cream coffee cake recipe. Funny thing is I never baked it before I adopted the Paleo lifestyle. Then I also learned that Joel absolutely loves coffee cake, so one Christmas morning I tried modifying the recipe for the Paleo diet. I must say that it didn’t turn out too well due to the ingredient substitutions that I was playing around with at the time. It was too dry and had the consistency of a brick, but we ate it all anyway because it was a rare treat for us to have a baked good.

So, the recipe went back into a pile of recipes until a couple of months ago. I’ve been following a Keto / low-carb Paleo lifestyle for a year and a half now, and Keto allows the use of dairy and natural low-carb sweeteners that are 1:1 substitution for regular table sugar, so I’ve been baking a lot this past winter 🙂 That’s when I came across grandma Helen’s sour cream coffee cake recipe in my pile of recipes.

You know how they say that timing is everything in life? This was one of those moments. I realized that I only have to substitute 3 ingredients this time around, and one of those ingredients is simply the type of oil to use. I would have to play with the quantity of these ingredients and the baking time and temperature, but that’s the fun part! I replaced flour, sugar, and corn oil with healthier ingredients. Modifying grandma’s coffee cake recipe to be grain-free, gluten-free, sugar-free, lectin-free, low-carb, and Keto-friendly was quite satisfying.

Grain Free Sour Cream Coffee Cake

But the best part was people tasting it and asking for the recipe. You know you’re on to something when you bring it to share with others, and people seek you out to ask if you’d be willing to share the recipe. That, plus seeing the kids sneak a piece (or two!) extra. So, after numerous modifications, adjustments, and tests (my husband wasn’t complaining!), grandma Helen’s modified sour cream coffee cake recipe is ready for prime time!


For the dough:

2 eggs, preferably pastured (I use pastured eggs from Vital Farms, which are available at most grocery stores in our area)
1/4 cup avocado oil
1 cup sour cream, preferably pasture-raised
1 teaspoon pure vanilla extract (I use Simply Organic® no-sugar-added Madagascar Pure Vanilla Extract)
2 cups blanched almond flour
1/3 cup low-carb sweetener (I use Lakanto® Classic White or Golden Monk Fruit Sweetener, which is available on Amazon.com)
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt (I use Himalayan pink salt for its mineral content)

For the topping:

1/2 cup walnuts, chopped
2 teaspoons cinnamon (I use Spicely® Organics True Cinnamon)
2 tablespoons low-carb sweetener of your choice (I use Lakanto® Monk Fruit Sweetener, which is available on Amazon.com)


  1. Preheat the oven to 325° F.
  2. In a large bowl, mix eggs, avocado oil, sour cream, sweetener, and vanilla extract until well combined.
  3. Mix in almond flour, baking soda, baking powder, and salt until well combined.
  4. In a small bowl, mix chopped walnuts, cinnamon, and sweetener.
  5. Grease an 8-inch by 8-inch or similar-sized baking dish with avocado oil. Pour half of the dough mixture into the baking dish. Sprinkle half of the topping mixture on top of the dough mixture.
  6. Pour the second half of the dough mixture into the baking dish. Sprinkle the second half of the topping mixture on top of the dough mixture.
  7. Bake for about 40-42 minutes. If baking at high altitude, bake for about 45-50 minutes. Ovens vary, so start checking for doneness at around 40 minutes (45 minutes at high altitude). Insert a toothpick into the cake — it should come out clean. I also loosely cover the baking dish with aluminum foil in the last 5-10 minutes of baking, so that the nuts and cinnamon on top don’t get too dark, while the batter reaches its doneness on the inside.

Sugar Free Sour Cream Coffee Cake

I didn’t get a chance to finish writing this post before the coffee cake was done. You want to eat it warm, right? Plus, Joel was giving me a puppy face 🙂 We sat down to have a slice or two for breakfast and talked about grandma Helen’s and grandpa Dena’s life and the love they shared. I am grateful I got a chance to meet her and write down this recipe before she passed away. I am grateful for the knowledge of and access to healthier ingredients that allow us to enjoy her legacy guilt-free.

Try this sour cream coffee cake with some grass-fed butter on top. Let me know how you like grandma Helen’s sour cream coffee cake recipe in the comments below. Enjoy!

If it isn’t sweet enough for you, use 1/2 cup of Lakanto® Monk Fruit Sweetener. If you use a different natural low-carb sweetener, you may need to adjust the quantity depending on your sweetness preference.

Don’t like nuts, or they don’t like you? Omit them!

Looking for more breakfast recipes? Check out my pancakes recipe. We finally figured out the best pancakes that are grain-free, sugar-free, gluten-free, dairy-free, lectin-free, low-carb, Keto, and Paleo!

Although most people celebrate Easter by serving a ham, I know there are beef lovers out there who prefer to impress their family and guests with a prime rib roast. This roast, technically known as “standing rib roast” or commonly referred to as “prime rib,” has the same tenderness as ribeye steaks. This prime rib roast recipe is flavorful, super easy to make (only 2 ingredients!), and a great centerpiece for your holiday table.

A standing rib roast isn’t for holidays only, of course. We’ve served it to guests on special occasions or just because it’s easy and impressive. Plus, think of all of the leftovers!

Prime Rib Roast Recipe

I got this prime rib roast recipe from my sister-in-law Carrie, who is an avid home cook. She found this particular cooking method online. I performed a quick online search and found several websites that use this cooking method in their recipes. I believe that Chef John of Allrecipes.com might be the originator, but I’m not sure. If it’s someone else, let me know and I’ll give you credit 🙂

Standing Rib Roast

I like to serve my prime rib roast with horseradish or a horseradish sauce.


Prime rib roast (cooking time depends on how many pounds it weighs, so figure out how many pounds you want per person and follow the directions below)
Steak seasoning or rub (I use store-bought ones that contain coarse salt, black pepper, garlic, paprika, and other spices)
Horseradish or a horseradish sauce for serving (optional)


  1. Bring the prime rib to room temperature. This is important!
  2. Preheat the oven to 500° F.
  3. Generously cover all sides of the prime rib roast with seasoning. Place the roast on a broiler pan.
  4. Multiply the exact number of pounds and ounces that the roast weighs by 5 to calculate how many minutes to cook. For example, a roast that weighs 5 lb. and 2 oz. would cook for 26 minutes (5.2 x 5 = 26). Bake at 500 degrees for the figured out time.
  5. Turn the oven off and leave the prime rib roast in the oven for 2 hours without opening the door. This is important!
  6. Remove from the oven, let it rest, slice, and enjoy!

You might need an electric knife to cut your prime rib roast.

Looking for more beef recipes? Check out my Russian-Style Beef Cutlets with Liver recipe. These Russian-style beef cutlets are tender, moist, and delicious!

My buttered seafood shirataki noodles recipe has got to be the fastest homemade low-carb dinner you can make on a busy weeknight. You can even make it for lunch if you work from home or happen to spend your lunchtime at home.

This recipe is grain-free, gluten-free, lectin-free, sugar-free, Keto, Paleo, and can be dairy-free if you use avocado oil instead of butter. In other words, it’s guilt-free!

In my pre-Paleo and pre-Keto days, I actually owned a cookbook titled I Could Eat Pasta Every Night. It’s too funny to think about it now. Yes, I was a self-described “carb junkie” (read my story). Yes, pasta was my favorite meal. In fact, Seafood Fettuccini Alfredo was probably my favorite dish. I didn’t eat it very often because it was known as a “heart attack on a plate,” but boy, did I love it.

Creamy, fatty, saucy carbs! I know now that creamy and fatty is completely fine, but not carby, especially when combined with fatty. 🙂 I donated that cookbook years ago because I didn’t know that shirataki noodles existed. Now I think I should have kept it and used it to modify those pasta recipes to be low-carb!

I first found out about shirataki noodles from my sister. She and my brother-in-law love Japan and have visited it quite often. Shirataki are translucent Japanese noodles made from the konjac tuber plant native to eastern Asia. The konjac tuber has almost no calories and almost no carbohydrates, but is very high in fiber. No wonder they call shirataki noodles “miracle noodles!” There is even a brand called Miracle Noodle®. You can find these noodles at natural food stores, Asian grocery stores, and online.

Plus, all you have to do with shirataki noodles is rinse them, warm them up, and dry in a pan, or skip drying in a pan if you’re in a hurry. It only takes minutes!

Low-Carb Shirataki Noodles in a Pan

Now I can have my “pasta” and eat it, too! Buttery seafood noodles on a rainy or snowy night are especially satisfying to me. Make this Mediterranean-inspired dish fancier by garnishing with flat-leaf Italian parsley, sprinkling with fresh or dried chives, or topping with goat cheese crumbles, if you’re not dairy-sensitive.

To make this a quick and easy dish, I use canned, smoked seafood. My favorite is smoked baby clams in olive oil, but you can also make it with smoked oysters in olive oil.

Shirataki Noodles with Smoked Oysters

Serves 2


2 packages shirataki noodles (I use Miracle Noodle® Angel Hair or House Foods brands)
2 packages smoked baby clams in pure olive oil (I use Crown Prince Natural brand)
2 tablespoons grass-fed butter, or cooking fat of choice such as ghee or avocado oil
2 cloves garlic, minced
4 cups baby greens (I like a blend of spinach and arugula)
1/4 teaspoon sea salt, or to taste (I use Himalayan pink salt for its mineral content)
1/8 teaspoon ground white pepper or freshly-ground black pepper, or to taste
Flat-leaf Italian parsley or chives (fresh or dried) for garnish, (optional)


  1. Prepare shirataki noodles according to package instructions: Bring a small pot of water to a boil. Meanwhile, rinse the noodles in cool water for 15 seconds. Place the noodles in the boiling water for 2 minutes. Dry the noodles in a non-oiled pan over medium heat stirring occasionally until the water evaporates.
  2. Remove noodles from the pan and place in a bowl.
  3. Melt butter in a frying pan over medium-high heat.
  4. Add garlic and sauté for 30 seconds.
  5. Add baby greens and sauté for 1 minute stirring occasionally.
  6. Add noodles, salt, and white pepper. Sauté for about 1 minute stirring occasionally or until the noodles are warmed through.
  7. Add smoked baby clams. Gently toss everything together.
  8. Garnish with flat-leaf Italian parsley or chives, if desired.
  9. Serve immediately.

To make this seafood shirataki noodles recipe even faster, skip drying the noodles in a non-oiled pan (as described in step 1 and 2 above). Your dish will be a bit more soupy and saucy, if you prefer it that way.

This dish also goes well with smoked oysters in olive oil instead of baby clams. I use Crown Prince Natural brand because it’s the only brand I was able to find that uses olive oil instead of highly-inflammatory industrial “vegetable” oils. Not a big fan of smoked seafood? You may also use canned baby clams or precooked shrimp. Not in a hurry? Cook up some fresh seafood to serve with the noodles!

Low Carb Shirataki Noodles with Shrimp

Now I should create a low-carb shirataki Fettuccini Alfredo recipe 😉

Looking for additional quick and easy seafood recipes? Check out my Fish Hash recipe.

I woke up to -2° outside today. It was a cold yet crisp, sunny, and beautiful Colorado morning. On such a day, which also happens to be National Muffin Day, a grain-free, sugar-free, gluten-free, lectin-free, diary-free, low-carb spiced muffin that tastes like gingerbread is what my husband requested for breakfast. How many “-free” adjectives can I fit into one sentence?! 🙂

No wonder National Muffin Day is celebrated in February. In Colorado, February is one of the coldest months. I like to bake when it’s cold outside, but this particular spiced muffin recipe doesn’t require baking, which is perfect for a busy weekday morning like today. Quick, easy, and delicious is the way to go!

This spiced muffin-in-a-bowl recipe is Keto-friendly and takes less than 10 minutes to make. We make all kinds of variations of this basic muffin-in-a-bowl recipe specifically because it’s so easy to make.

Spiced Muffin In A Bowl Recipe

You can get creative with it and have fun trying different flavors. I came up with this spiced muffin version after baking Scandinavian-style spiced, grain-free cookies during the holidays last year.

Fill your house with a warming smell of spices. Top it with grass-fed butter, if you’re not dairy-sensitive, for a luscious and satisfying breakfast worthy of National Muffin Day.

Who says muffins can’t be quick, easy, and healthy?

Makes 1 serving 


1 large egg, preferably pastured (I use pastured eggs from Vital Farms, which are available at most grocery stores in our area)
1 tablespoon low-carb maple-flavored syrup (I use Lakanto® Maple Flavored Syrup, which is available on Amazon.com)
1 tablespoon filtered water
1/4 teaspoon pure vanilla extract (I use Simply Organic® no-sugar-added Madagascar Pure Vanilla Extract)
2 tablespoons coconut oil, melted
1 tablespoon blanched almond flour
1 tablespoon coconut flour
1/2 teaspoon baking powder
1 teaspoon cinnamon (I use Spicely® Organics True Cinnamon)
3/4 teaspoon ground ginger
1/4 teaspoon ground cloves
1/8 teaspoon ground cardamom
1/8 teaspoon ground nutmeg
Pinch of salt (I use Himalayan pink salt for its mineral content)


  1. Whisk the egg, maple-flavored syrup, water, vanilla extract, almond flour, coconut flour, baking powder, and salt in a small microwave-safe bowl or ramekin until well combined.
  2. Pour melted coconut oil into the bowl or ramekin. Add all of the spices (cinnamon, ginger, cloves, cardamom, nutmeg) and mix well.
  3. Microwave on high for 1 minute and 30 seconds.
  4. Remove the bowl using oven mittens (it will be hot!)
  5. Top with grass-fed butter, if desired.
  6. Let cool for a minute and enjoy!

Scrape the sides of the bowl or ramekin before placing it in the microwave.

Try my Cinnamon Muffin In A Bowl or Strawberry Muffin In A Bowl version of this recipe.