Cauliflower “Hummus”

Recently I came across THIS gem of an article on the health benefits of CAULIFLOWER! This is a comprehensive piece from fellow health junkie Helen Nichols. Check it out and then you can celebrate by making Cauliflower “hummus” 🙂

By Jenn Bruer 

Cauliflower humous


2 cups cauliflower florets
2 tbsp olive oil
1 garlic clove
1 tbsp tahini
4 tbsp fresh lime juice
1/2 tsp cumin
1 tsp salt
1/2 tsp pepper


  1. Steam the cauliflower until cooked but not mushy
  2. In a food processor, collect remaining ingredients
  3. Add cauliflower and process until smooth

Dairy-Free Parfait


By Jenn Bruer

Serious yum factor here!


1 can of full-fat coconut milk
2 cups frozen fruit (e.g. blue berries, mango, banana, strawberries, raspberries)
1/2 tsp cinnamon
1 tsp vanilla
Optional: Living Grainlessly Banana Crunch Granola
Garnish with a sprig of fresh mint


  1. Place the can of coconut milk in the fridge over night or at least for a few hours so that it separates.
  2. Open the can and scoop out only the top “solid” portion of the can (save the liquid part for something else later or simply drink it)
  3. Place 1 cup of the fruit, the solid coconut milk, the vanilla, and the cinnamon into the blender and blend on high until smooth (if using frozen you may have to add a few tablespoons of the coconut liquid to get it moving)
  4. Now fold the remaining fruit into the creamy mixture. If using blueberries or raspberries, keep them whole. If using larger fruit cut into small bite size pieces.
  5. Layer the parfait in a tall parfait dish by adding cream, then a layer of granola…repeat. Top with fresh or frozen fruit and place in the fridge to “set” for a least an hour (especially if using frozen fruit).

Omit the granola if you want, it tastes great even without!

Creamy Mushroom Soup

mushroom soup

By Jenn Bruer

Here is an awesome soup. Serve it with sautéed mushrooms, bacon, and  a swirl of heavy cream on top!

3 tbsp ghee
1 large diced onion
1 cup sliced fresh crimini mushrooms
1 cup sliced fresh shitake mushrooms
1 cup sliced fresh portobello mushrooms
1 cup sliced fresh porcini mushrooms
1 cup sliced fresh button mushrooms
1 cup sliced fresh maitake mushrooms
2 cans full fat coconut milk (heavy cream would work too)
2 tablespoons arrowroot flour
2 cups cold beef broth
Salt and fresh ground pepper to taste


  1. Heat ghee in a large skillet, saute onions and mushrooms until soft
  2. Set aside one cup of the sauteed mushrooms and onions
  3. In a large blender add the mushrooms and onions, coconut milk, arrowroot flour, beef broth and blend until quite smooth
  4. Transfer to a saucepan and slowly bring to a boil until the soup thickens
  5. Stir in the remaining 1 cup of sauteed onion and mushrooms


  1. Use any combination of mushrooms you like
  2. If you want to use dehydrated mushrooms, just re-hydrate them in the fridge for 30 minutes and use the same measurements as fresh (don’t throw out the water, it’s an awesome broth)
  3. If you are sensitive to arrowroot you can omit it and still have a nice flavourful soup
  4. If you like a soup that is completely creamy you can add all the mushrooms to the blender (I like a little bit of chunkiness)

Pork & Cabbage Stew


By Jenn Bruer

1 medium pork loin (or pork roast)
1 chopped onion
1 bay leaf
8 oz jar of tomato sauce (whatever is your fave pasta sauce)
1/2 to 1 whole savoy cabbage – sliced (depending on the size of your slow cooker)
1 cup chicken stock
Butter to taste  (omit the butter if you can’t do dairy)
few shakes of salt & pepper
2 cloves of crushed garlic
Optional: hot pepper flakes or hot sauce


  1. Brown the loin, either in the oven on very high heat (turning to brown all sides) or in a frying pan (don’t worry about the inside just the outside!)
  2. Transfer the loin to the slow cooker
  3. Add to the slow cooker the onion, sliced cabbage, tomato sauce, bay leaf, stock, salt & pepper (chili flakes or hot sauce if you like spice) and the garlic
  4. Stir it all together to get it all coated with the sauce
  5. Cook for at least 4 hours on high (longer is even better)
  6. You may need to add more water later if it seems dry; it should be more of a “stew” consistency but not too soupy
  7. Prior to serving add butter to taste (trust me!)
  8. Stir it up and serve (you can add less butter if you insist)

If you’re in a rush and can’t brown the meat prior to adding- it works fine without browning. If you must, just throw everything in, stir, and cook for a long time.

Whole-Grain CALAMITY!


By Jenn Bruer

Why don’t I eat grains?

For starters, some experts (cardiologist William Davis and renowned neurologist David Perlmutter, to name a couple) suggests grains are bad for intestinal (gut) health. Additionally, grains are STARCH (similar to sugar) to the body and can feed the “bad guys”, the bad bacteria living inside the gut. Starch causes a spike in insulin and when relying so much on starch or sugar as a fuel source insulin can cause an excess amount of stomach fat to accumulate (hence why Dr Davis so perfectly entitled his book Wheat Belly). It’s also worth noting that any nutrients we can get from grains, we can get elsewhere from other food sources like vegetables, fruits, meats, nuts or seeds,  so grains aren’t technically necessary.

For me and for many others grains cause inflammation; some believe inflammation is the root-cause of all disease so it stands to reason that ditching grains might offer disease prevention! Personally, I find some grains more inflammatory than other grains. For example I don’t find rice nearly as inflammatory as wheat.

Grains have only been around for 10,000 years (or so), which (coincidentally?) is right around the time when we (humans) started to develop tooth decay. We also shrunk in height and our overall bone health deteriorated (I learned this from Robb Wolf’s book The Paleo Solution). Grains inhibit vital mineral absorption of things like iron, calcium and zinc.  This is because grains contain substances like phytic acid and lectins which when consumed in larger amounts might not be good.

Foods rich in sugar, or starch, give quick energy, but that energy wears off  fast, as I have experienced first-hand. Grains break down quickly and cause  insulin to rise often followed by blood sugar crashes, making us want to crave more… enter the ‘vicious cycle’ of needing to eat carbs every few hours.

Besides all of that, the benefits of a grain-free diet are pretty remarkable; just look around, there are anecdotes everywhere. Plenty of people suffering from a whole list of issues (Crohn’s, arthritis, diabetes, chronic fatigue, etc.) are getting better and seeing huge improvements from a grain-free diet! I, personally, have never felt better since going grain-free in September of 2011.

People assume that mainstream medicine is not in support of this diet. But hang on a minute! I remember when I was 10, visiting my family doctor for regular asthma checkups; he smoked a pipe while he listened to my chest! I know, seems silly right? Well, people back then would say “smoking can’t be that bad; my doctor does it”. But times change. Smoking became rightfully demonized because some smart people thought “hmmm, perhaps doctors should obtain from smoking while seeing to patients” (duh!).

Times have clearly changed on the smoking front- thankfully. The same is happening with grains, just look at the new food guide in Canada, there was a time when the experts were telling us to eat 5-12 servings of grains per DAY, now the recommendations for grains is far less. I know of several medical doctors that suggest going Paleo or Primal, especially heart doctors!  Many of my friends say they’ve gone Paleo on the suggestion of their doctor!

Enter the shift. It seems that as a collective there is a definite shift happening! Yay us!


Some might say that grain-free benefits aren’t  “backed up” by clinical trials, or suggest  that there is “no evidence” that diet can play such a pivotal role in the prevention or treatment of serious diseases. But seriously now, do we really expect any of the multi-billion-dollar pharmaceutical companies to spend millions on a clinical study that proves the benefits of grain free living? Or that FOODS are capable of healing?  Would that be smart of them? Where’s the profit in that?!

Did you know that in one chinese study it was found that women who consumed 10 grams of fresh mushrooms each day (about one button mushroom per day) had a 64% decreased risk of  breast cancer? Huh! Go figure, you didn’t know that! If there was a drug that could reduce your risk of breast cancer by 64%, don’t you think it would be all over the news?

Since we know we can’t rely on Big-pharma to give us studies to “prove” the benefits of anything other than their own drugs, all we are left with is the personal stories of those who have made changes! Like me 🙂 Let our own personal success stories be proof enough – try Living Grainlessly for 30 days and become a success story of your own!

Now go eat some mushrooms. But please, hold the bread!