Cajun Cauli-rice with Sausage and Shrimp


  • 5 oz shrimp, frozen, peeled and deveined
  • 2 sausages (hot or mild Italian or chorizo), sliced in small rounds
  • 1 medium cooking onion, diced
  • 2 cloves of garlic, minced
  • 2 tbsp oil (coconut, avocado, butter or olive oil are my preferences)
  • 1 pepper, diced
  • 1 cup cauli-rice (Check out this recipe if you haven’t perfected the cauliflower-rice yet)
  • 2 tbsp of Cajun seasoning, or to taste
  • 1 green onion, chopped
  • Salt and pepper to taste
  • ½ cup fresh parsley, chopped


  1. Heat a large frying pan over medium/high heat; once hot, fry the sausages until golden brown
  2. Remove the sausages and set aside in a large dish
  3. Using the same pan, heat 1 tbsp of the oil and sauté the shrimp for about 3-5 minutes or until cooked through 
  4. Add the garlic and 1 tbsp of the Cajun seasoning, and sauté for another 1 minute or until the shrimp is fragrant
  5. Remove from the pan, adding to the large dish with the sausages
  6. Give your pan a quick wipe to clear off any bits
  7. Add the rest of the oil to the pan and sauté the cooking onions 
  8. Once the onions are soft add the diced pepper, cauli-rice and remaining 1 tbsp of Cajun seasoning
  9. Fry over high heat until the cauliflower is of a rice-like consistency (about 5 minutes on medium high) 
  10. Top with green onions and/or fresh parsley and serve!

Other possible variations

  • For an aromatic meal, top with a squeeze of lime before serving
  • Top with Cajun-fried-cashews
  • Add corn or peas, if you tolerate

Zoodles With Feta and Cherry Tomatoes


2 cups cherry tomatoes, quartered or halved

1 small onion chopped

3 TBSP olive oil

Juice of 1 lemon

3 TBSP chopped fresh basil

3 medium zucchini -spiralized

2 cloves garlic, chopped

½ cup of cubed or crumbled feta cheese

¼ teaspoon crushed red pepper flakes (or more if you like it HAWT)

½ tsp salt or to taste

⅛ tsp pepper or to taste


  1. Use a spiralizer to make zucchini noodles. (or you can just julienne them if you don’t have a fancy spiralizer)
  2. In a large skillet, heat 2 tablespoons of the oil over medium-high heat. 
  3. Toss in the onions and sauté until golden, add the tomatoes
  4. Add the garlic and cook, stirring frequently until fragrant, about 30 seconds (you don’t want it to burn).
  5. Now add the zucchini noodles, and the salt, pepper and red pepper flakes, sauté about 4 minutes, 
  6. Squeeze your lemon over the pan but be careful of escaping seeds. 
  7. Remove from pan and serve topped with feta and fresh basil and drizzle the last tablespoon of olive oil

Here is a video I found called “Tips for Spiralizing Vegetables”. Check it out.

Grainless Spaghetti & Meat Sauce

By Jenn Bruer

I know, I know, what kind of grainless warrior am I if I haven’t even tried spaghetti squash?! Well, today I did! It was awesome and I highly recommend it.

1 large spaghetti squash
3 cups your favourite meat sauce


  1. Preheat oven to 375
  2. Cut the squash in half
  3. Scoop out the middle gunk & seeds
  4. Place face down on a baking sheet and put enough water in the pan that it won’t spill over (a cup or so)
  5. Place in hot oven for 30 minutes
  6. Remove squash from oven
  7. With a fork gently scrape the inside of the sqush to remove “spaghetti-like” strands
  8. Place the squash strands on a plate
  9. Top with meat sauce

VOILA, spaghetti and meat sauce!

DSC_0020I know right?!

Flourless Banana Pancakes


By Jenn Bruer

3 medium eggs, at room temperature
1/4 cup non dairy milk (I use coconut or almond)
1 tsp vanilla
1 tbs honey
2 tbsp coconut flour
1 cup almond four
1/2 tsp baking soda
3 ripe banana, mashed
Optional 1/4 cup dark chocolate chips
Butter or organic virgin coconut oil for the pan


  1. Mix together the wet ingredients, beating well
  2. Combine the dry ingredients in a separate bowl, then incorporate them into the wet
  3. Mix well until combined, then let the mixture sit for 3 minutes to allow the coconut flour to absorb some moisture
  4. Heat your frying pan over medium heat
  5. Mix the batter again, then begin making your pancakes
  6. Oil the pan with coconut oil or butter, then pour about a tbsp of batter per pancake (these pancakes are easier to flip if kept small)
  7. Carefully flip the pancake over, and cook for another minute or two until the pancake has fluffed up an feels firm
  8. Keep hot in a warm oven until you are done making the remainder of the pancakes

These freeze REALLY well! Flash freeze them by placing on a parchment-lined baking tray and freeze for 3hrs. Then store for freezer, and just pop them back in the oven to warm them up.